If your goal is sprint distance, we suggest 4 workouts to improve your pace in the 5Km of the walking race segment.
After the warm-up, the main part of your training will be between 5 and 6 kilometers with changes of rhythm. These changes can be by time or distance, as you are more comfortable. You can also toggle the duration of the blocks in each intensity zone. For example:
Conduct training of short series, between 200 and 400 meters, will help you improve the acceleration for moments that you can find in the race as the final sprint, overtaking, changes of the opponent's rhythm. In proportion to your intensity, it will be rest. A couple of examples:
These trainings allow you to make the target distance with small intermediate breaks, so the pace can be faster than you usually carry when you complete the 5Km often. For example:
Although the objective is a distance of 5Km, training with higher volume will help increase your aerobic endurance in order to have greater endurance capacity in both the muscles of your legs and your cardiovascular system. It is therefore important that relatively often you do longer workouts around the 60-70% of your maximum FC. For example:
The training must be progressive in intensity and volume and if it is under the supervision of a professional your improvements will be much greater and well controlled.
Laura García Cervantes
Dra. Science of Physical Activity and Sport
Club Trikatlón Tres Cantos Sports Director
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer