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2 MILE-3200 METERS
5K Negative Split Workouts
By Rick Morris
Your 5K race pace is fast and intense during all 5 kilometers. That makes running negative splits during a 5K race a challenging goal. There's no doubt that running negative splits in a 5K is difficult but it's also a highly effective strategy if you can pull it off. Most runners have not trained for negative splits and will either run an even pace or slow down in the last half of a 5K. If you can successfully run negative splits you will put yourself into a good position to place well.
The trick to successfully running negative splits in a 5K is to progressively increase your pace over the last mile or so while still maintaining a competitive pace in the first two miles. Here are some workout specifically designed to improve your ability to succeed at 5K negative split race strategy.
5 x 1000 Meter Repeats at Increasing Pace
After your warm up run 5 x 1000 meter repeats with 2 minutes of rest between each repeat. Run the first repeat at tempo pace, the second at 10K race pace, the third at 5K race pace, the fourth at about 5 seconds per mile faster than 5K pace and the final repeat as fast as you can. Cool down with 800 meters at an easy pace.
5 x 800/200 Meter Compound Sets
Warm up and then run 5 x 800/200 meter compound sets. Recover between each compound set with 2 minutes of rest. Take no recovery within each compound set. Run the 800 meter portion at 5K race pace and the 200 meter portion at sprint pace. Cool down with 800 meters at an easy pace.
3 x 1000/1000 Meter Compound Sets
Do you typical warm up and then run 3 x 1000/1000 meter compound sets with 2 minutes of rest between each set. Take no recovery within each compound set. Run the first 1000 meters of each set at 5K race pace then gradually increase your pace throughout the final 1000 meters from race pace to a sprint pace. Try to accelerate smoothly throughout the final 1000 meters of each set. Cool down with 800 meters at an easy pace.
10K Progressive Run
Run 10 kilometers. Begin your 10K run at an easy pace. Increase your pace slightly at each kilometer so that you are running the final kilometer at about 5 seconds per mile faster than 5K race pace.
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