Training tips from a triathlete
Jessi Stensland emphasizes the importance of negative splitting when training for a 5K. "There is so much energy and excitement at the start of the Carlsbad 5000. It's so easy to go too hard, too fast -- and then your body crashes," she cautions.
"When training, get used to building into your intervals or tempo runs. That should help you control yourself for the first half of the Carlsbad 5000 and leave the best for last as you chase the last half-mile downhill to the finish line."
Jessi Stensland's favorite 5K track workout has been passed down to her by many distinguished runners. "This is a short workout, so it's easy to get pumped about, and it gives a ton of great feedback about fitness level and efficiency," says Stensland.
There are two elements to Jessi's workout: the running and the rest. "The fitter you get, the faster you'll be able to run the 400 meters," Jessi advises "and the less time you'll need to recover during the 200 meters." The goal is to decrease the time you need for each element, and therefore decrease your overall 5K time.
Try it for yourself:
- Run 8 x 400 meters -- with 200 meters active recovery between and an extra 200 meters active recovery at the end to bring the total to 5K.
- Be sure to run the 8 x 400 meters hard -- at a pace you can maintain for all eight sets.
- Run the 200 meters as active recovery, taking as much time as you need in order to maintain your 400-meter pace.
"Don't forget to get your splits," reminds Stensland. "Yes, it's time to finally learn how to work your watch!"
Start your watch at the beginning of your track run and get lap splits for each 400-meter and 200-meter run. Stop your watch after the additional 200 meters for your 5K time. Jessi likes to repeat this workout every two to three weeks throughout her training season.
"I love getting the instant feedback about how my fitness is coming along; it's been a great confidence-builder for me," says Stensland. "The more I know, the better I know I can get."
Try Jessi's workout in the coming weeks and get ready to run one of your fastest 5K's at the Carlsbad 5000.
For more information on the Carlsbad 5000, check out the race page in Active's event directory.