Road to Sub-22

#Training for a 5k

I have been doing a lot of exercise recently, more than just a 5k. I’ve been trying to incorporate long runs, increase mileage, do different types of exercise including cycling and hiking, and I feel as though I’m in a much better physical shape than I have been historically. I have been trying to claw back my 23-24 minute time and currently I have got it down to around 24:34s.

#Types of running

Here I will explain the types of runs that I do and what their purpose is.

Long run: This is a slower run for mileage purposes. Mileage is a massively important factor in running because it builgs your aerobic “engine”, metabolic efficiency which is then required for performance long-term as well as helping prevent injuries.

Hill sprints: This helps for short bursts when doing hills. It makes it less taxing overall on the body when hills do occur. Some parkruns have more elevation and this noticably helps mitigage this. It also develops fast twitch muscle fibers which are good for faster running.

Zone 2 running: This is a very important type of running where you run in the 2nd lowest heart rate zone (roughly). It builds your aerobic base, general fitness, and is a good way of just getting your weekly mileage up.

Interval runs: Interval runs are essentially a staple for speedwork. These really help for getting faster. Interval runs are where you run at a moderately high pace for a certain time, and then decrease your speed to something like zone 2, then do this repeatedly for a set amount.

#Personal Plan

Currently I am using Runna (the app) to create a 5k training plan for me, so I have that in my calendar. My current goal of a sub-22 is quite ambitious I think, but I will definitely be trying to do that by the end of the year.

I say this basically every time I post one of these but I do want to be posting a lot more often; right now am posting very little so the plan is to get the frequency up. That may mean seeing content that is slightly more random, though.