Make sure you are able to run a five kilometers race. You do not need fantastic physical shape to conquer this distance, but you must make sure that the training process will not pose a threat to your health. Although you can train for this new distance on your own, make sure you have enough strength of your heart and body for training.

If you have problems with the heart, legs, back pain or other parts of the body, consult your doctor about the possibility of participating in competitions. Even if you consider yourself perfectly healthy, a visit to the doctor about your intention to run the race is highly recommended.

Take enough time to prepare

This requires two conditions: a sufficient number of weeks between the first training day and the race itself and the optimal amount of time allotted in your training schedule. If you are able to run continuously for at least one and a half kilometers, you can start training 8 weeks before the race.
Otherwise, it will take much longer. Give yourself at least 12 weeks to find the endurance you need for a five kilometers run.Check your schedule to make sure you have enough time to prepare. While training can only take 20-30 minutes of your time 5 days a week, keeping this in mind on a tight schedule can be a lot harder than it seems.
Choose a time interval for your workouts by booking two days off. The ideal option is to exercise at about the same time each day so that your body can get used to the routine. Even better, if you can dedicate yourself to training at a time that coincides with the start of your race, which, however, can be quite difficult, given that most competitions start in the morning.

Purchase the necessary equipment

It is not necessary to spend a lot of money, the training process, like the race itself, will be much smoother if you are well equipped. Here’s what to buy:

Sneakers. Your shoes are the most important part of your outfit. Go to a sports shop and ask for help in finding the perfect pair of shoes for your feet. If you already have sneakers, do not forget about the rule that states the need to replace a pair of sneakers with a new one every 450 – 550 km.

Running clothes. Invest in the purchase of special running clothes, represented by any non-cotton synthetic fabrics such as DriFit or CoolMax. Clothes made of cotton fabrics will absorb sweat and, as a result, cause discomfort. Instead, look for synthetic running shorts, tops or spandex t-shirts.

Check out the race route

Before you start the race, you need to know not only where the track runs, but also what it looks like. If she is next to you, running on it on the eve of the race, you will feel more confident the next day.

It requires speed and endurance, as well as a fair dose of “competitive IQ” and psychological resilience to run to the maximum.
What is the complexity of such a distance? If you run 5 km for the result, you have to work in the so-called “red zone” – this is a very high level of effort, which goes beyond our comfort zone. When running in the “red zone” it is difficult to maintain even an internal dialogue in your head, not to mention talking to someone. Heart rate reaches 95-100% of maximum heart rate.

Thus preparatory trainings on 5 km are useful for improvement of productivity even to fans of longer distances because:
develop speed endurance and increase the explosive power of muscles, accelerate metabolism by alternating the intensity of training,
help to improve technique, train moral resilience, discipline and pump the ability to endure.

Running on the hills

Slide running helps to improve technique, develops strength and power of leg muscles. Run on a slope with an angle of 4-6 degrees at an estimated pace of 5 km. Go down at a slow pace to catch your breath. Perform 6-8 repetitions of 1 minute.

Fartlek

Fartlek is an option of interval training with an arbitrary set of speed and recovery areas. Fartlek does not have a clear plan, its essence is in improvisation: throughout the training runner alternates segments of medium and high intensity with segments in the recovery pace.
Another plus – fartlek can be held anywhere: both in the stadium and during cross-country in the woods or hills. The combination of acceleration and rest can vary depending on well-being and level of training.

Pyramid (2-3-4-3-2) or (1-2-3-2-1)

“Pyramid” is somewhat reminiscent of the work of the gearbox in the car. Perform this workout continuously with equal rest according to the scheme: 2 minutes of intense running, 2 minutes of rest by jogging; 3 minutes fast, 3 minutes jogging; 4 minutes fast, 4 minutes jogging; repeat in reverse order. The shorter the interval, the faster the tempo should be.
Like fartlek, this session can be performed on any surface.

Interval running and how to do it

Run 10-12 reps of 400 m at a target pace of 5 km. Rest between repetitions – jogging 200-300 meters. Do not be surprised if this training will be difficult for you. Many athletes reach the target pace on the first few repetitions, but then can hardly complete the last.
The goal is to do it at the right pace, so do not accelerate, even if it seems that the speed is too easy.
And be prepared for psychological and physical trials on the last repetitions. This is the most important part of training, so if the end is difficult, know – you give a strong incentive to your body to improve fitness.