A major mistake I see many runners constantly making is chasing after a half marathon or marathon time by only running half marathons or marathons. And yes, I can see how that would make sense, but what if I told you that maybe you can get faster by actually focusing on the shorter distances? The 5k is a great indicator of fitness without requiring an extended period of recovery following the race. But, despite it requiring much less recovery than a marathon, a 5k program should be just as carefully crafted as the marathon. So, in this episode Coach Montana Depasquale will discuss how to perfectly craft a 5k to help you PR.
Episode Outline
00:00
The Mistake of Chasing Marathon Times
01:22
The Importance of the 5K Distance
04:18
Considerations for Crafting a 5K Program
05:08
Major Considerations for PRing in a 5K
09:26
The Difficulty of PRing in a 5K
10:48
Training for a 5K in the Winter
11:42
Building Strength and Power in the Off-Season
12:11
The Importance of Warm-Ups in Cold Weather
13:35
Physiological Differences in 5K Training
16:18
Understanding Aerobic and Anaerobic Systems
20:10
Duration of a 5K Training Program
21:29
Frequency of Speed Workouts in a 5K Program
23:41
Considerations for Recovery in Speed Workouts
26:54
Structuring Two Days of Speed Work per Week
28:48
Differentiating Speed Workouts in a 5K Program
29:39
Adapting Speed Workouts for Individual Needs
30:07
Key Workouts for Improving Anaerobic Capacity
33:33
Building Up to 5K Pace in Training
36:45
Timing of Peak Workouts in a 5K Program
37:12
Speed Workouts in the Week Leading to the Race
39:20
Race Preparation for Hilly Courses
41:00
Strategies for Finding and Maintaining Pace
45:27
Executing a Well-Planned Race Strategy
49:09
Considering Course Difficulty for PR Attempts
50:10
Listening to Your Body and Adjusting in the Race
51:46
Final Thoughts and One Piece of Advice for PRing in a 5K
52:55
Closing Remarks and Contact Information
About Montana
Montana DePasquale is an online running and strength coach and the owner of Coach Montana DePasquale. She's passionate about providing runners with science-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 16 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.
Connect with Montana
Connect with Dr. Kat
Apply For Run Coaching with Dr. Kat!
To Inquire About Physical Therapy with Dr. Kat
A major mistake I see many runners constantly making is chasing after a half marathon or marathon time by only running half marathons or marathons. And yes, I can see how that would make sense, but what if I told you that maybe you can get faster by actually focusing on the shorter distances? The 5k is a great indicator of fitness without requiring an extended period of recovery following the race. But, despite it requiring much less recovery than a marathon, a 5k program should be just as carefully crafted as the marathon. So, in this episode Coach Montana Depasquale will discuss how to perfectly craft a 5k to help you PR.
Episode Outline
00:00
The Mistake of Chasing Marathon Times
01:22
The Importance of the 5K Distance
04:18
Considerations for Crafting a 5K Program
05:08
Major Considerations for PRing in a 5K
09:26
The Difficulty of PRing in a 5K
10:48
Training for a 5K in the Winter
11:42
Building Strength and Power in the Off-Season
12:11
The Importance of Warm-Ups in Cold Weather
13:35
Physiological Differences in 5K Training
16:18
Understanding Aerobic and Anaerobic Systems
20:10
Duration of a 5K Training Program
21:29
Frequency of Speed Workouts in a 5K Program
23:41
Considerations for Recovery in Speed Workouts
26:54
Structuring Two Days of Speed Work per Week
28:48
Differentiating Speed Workouts in a 5K Program
29:39
Adapting Speed Workouts for Individual Needs
30:07
Key Workouts for Improving Anaerobic Capacity
33:33
Building Up to 5K Pace in Training
36:45
Timing of Peak Workouts in a 5K Program
37:12
Speed Workouts in the Week Leading to the Race
39:20
Race Preparation for Hilly Courses
41:00
Strategies for Finding and Maintaining Pace
45:27
Executing a Well-Planned Race Strategy
49:09
Considering Course Difficulty for PR Attempts
50:10
Listening to Your Body and Adjusting in the Race
51:46
Final Thoughts and One Piece of Advice for PRing in a 5K
52:55
Closing Remarks and Contact Information
About Montana
Montana DePasquale is an online running and strength coach and the owner of Coach Montana DePasquale. She's passionate about providing runners with science-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 16 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.
Connect with Montana
Connect with Dr. Kat
Apply For Run Coaching with Dr. Kat!
To Inquire About Physical Therapy with Dr. Kat