can 5km training improve full marathon performance

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Some say that a marathon runner represents the purest form of a long-distance runner. Marathon running, with its extensive aerobic training, attracts enthusiasts who seek both the joy of victory and the enjoyment of the process.

As runners improve their performance, especially after completing a full marathon, many are reluctant to run5k,10kdistances. On the contrary, if you have a solid foundation and want to advance further, you need to practice these distances. Your5kilometer10kilometer performance is closely related to your full marathon results.

However, the practice mentioned here is definitely not the“rookie”period's leisurely and relaxed5kilometers.

Participate in short-distance races

A typical marathon training cycle,“crash course”also requires at least9-11weeks of accumulation, while more comprehensive preparation requires16-20weeks. It is recommended to sign up for5short-distance races of4-5kilometers,5kilometers during the10week training period. High-speed short-distance training in a race atmosphere can greatly improve the body's mechanical efficiency and oxygen consumption capacity.

Therefore, do not underestimate“health runs”and do not waste them.

Replace interval runs with5k/10kin daily training

Many runners believe that to advance, they must run intervals. To improve marathon performance, speed training is essential.

Many people, after hearing an expert say“go run intervals”dive into running800meters. Interval training is an important part of professional athletes' training, characterized by fast speeds, short intervals, and many sets. Such training is difficult for ordinary runners to complete. So, you slow down, extend rest times, or simply give up after running only3sets.

Such training is not very meaningful.

Instead, run5kor10kas your weekly intensity training. Of course, intensity training should be built on a large amount of aerobic training. Without aerobic training, intensity training is not very meaningful and may even lead to injury.

Example of personal training methods for reference:5kilometer training2sets, each set21minutes (personal best20), with10-15minutes of rest between sets;10kilometer runs can be done with a running buddy who is faster and has a stable pace, which will improve your performance without feeling too exhausting.(Recently, I achieved a personal best this wayPB...).

2sets of5kilometers or one set of10kilometers is enough for a day's training load, but it is still recommended to do2-5kilometers of slow jogging for relaxation afterward, and also pay attention to muscle relaxation and stretching. The next day should be scheduled for light training.

Here is an online10k and marathon performance prediction table for reference

According to this data, professional athletes have a ratio between4.4-4.6, while amateur athletes are between4.6-4.8. For example, my previous best10kilometer time was42minutes, and my marathonPB3hours25=205minutes,205/42=4.9is the endurance coefficient. (Okay, my endurance is indeed not good...).

(Cheerleader: You said your endurance is not good, how can we ordinary people survive...)

Article author: @Aquarius Tata , 5-kilometer time 00:20:19; 10-kilometer time 00:42:10; half marathon: 01:35:13; full marathon: 03:28:29