Whatever the weekend, Boston is bound to be brimming with local 5k road race options for runners of any fitness level. That’s why this Workout Wednesday is dedicated to the 5k and how local runners can race to top their personal best time using some top training techniques. Popular in body building and strength training, super sets are a great way to amp up any 5k interval workout to full speed!
When it comes to 5k training, there are tons of training options for runners to choose from. All of the different techniques–including tempo runs, fartleks, hill repeats, fast intervals, long intervals, etc.–are essential for runners to utilize when trying to concoct the perfect paradigm for 5k fitness. Today, we’ll add another element–the super set interval workout–to further fuel any runners’ readiness for racing.
- Get more Workout Wednesday ideas from the Boston Running Examiner
The idea behind super sets is simple: an athlete completes two or more different exercises without recovery between. By doing so, athletes more efficiently build fitness i.e. body builders gain strength and muscle mass, while runners improve their VO2 max and their cardio/muscle fatigue threshold.
Instead of running an interval, jogging for rest and then repeating the sequence, super sets ask runners to run multiple sets of back-to-back intervals of varying lengths at varying speeds sans rest. Instead of resting between intervals, runners take a longer rest between sets. With no rest mid-interval, runners can improve their lactate threshold, their performance while fatigued, their form, their running economy and–most importantly for a 5k–recreate a race-like scenario.
From the initial surge, to the mid-race lull, to the kick to cross the finish line, runners rarely run the same pace throughout a race, and super sets allow runners to get a head start on this race day condition. Since super sets set a race day scenario, it’s important to perform these workouts no more than once a week and not too close to race day itself. Schedule in some long, slow distance and a recovery run the days following your super set workout.
Runners can get ready for their next weekend 5k road race in Boston with this super charged, super effective and super challenging super set workout:
Warm up: 15- 20 min easy jog, 4×100 strides, stretch
Workout: 3x 400/800/400–> run the first 400 meters at almost full speed, slow down to goal 5k pace for the 800 meters, then return to almost full speed for the final 400 meters
Rest: DO NOT REST BETWEEN INTERVALS; between each full set, take a 4-5 minute jog recovery
Cool down: 10-15 min easy jog, stretch