How To Run A Fast 5k With GCN's Dan Lloyd

Summary

In this video, GCN's Dan Lloyd shares his journey with running, particularly park runs, and discusses his goal of improving his 5K time. Alongside coach Mark, Dan learns about speed and tempo training sessions designed to enhance his performance, including specific techniques to combat muscle fatigue and improve form. Mark emphasizes the importance of pacing, proper technique, and variation in training to break through plateaus. Dan reflects on how these strategies, including heart rate monitoring and refined running mechanics, will help him achieve faster times and improve overall performance in 5K races.

Takeaways

• 😀 Running a fast 5K can be fun, and more people are participating in events like park runs, including Dan Lloyd from GCN.
• 😀 Dan Lloyd's initial 5K time was 21:12, which improved to a low 18 minutes after 12 months of running, but he's struggled to improve further.
• 😀 To improve 5K times, it's important to incorporate specific training sessions, such as speed and tempo runs, rather than just racing every week.
• 😀 Speed sessions focus on improving top-end running pace, and should be done on flat, smooth courses, with brief, hard efforts followed by recovery.
• 😀 An example speed session involves 8 reps of 1-minute hard running, followed by 1-minute walking recovery.
• 😀 Tempo runs aim to increase the threshold at which lactic acid builds up, preventing that burning sensation in the legs.
• 😀 A tempo run might involve running at a pace around 10% slower than your 5K pace, for example, Dan’s target was 4 minutes per kilometer.
• 😀 Improving running technique can help shave time off a 5K PB, such as standing tall and engaging the glutes for more power and stability.
• 😀 Relaxing the arms and ensuring they swing through with rhythm can improve running balance and efficiency.
• 😀 Pacing is crucial for a strong 5K performance, and using tools like heart rate and GPS can help monitor and adjust pace to avoid starting too fast.
• 😀 Key takeaways for improving 5K times include consistent tempo and speed sessions, better running form, and careful pacing during races.

Q & A

What motivated Dan to start running after retiring from cycling?

Dan started running as a way to keep fit without taking too much time, and he found it to be a good form of exercise after his cycling career, which had been physically demanding.

What was Dan's initial 5K time, and how did it improve over time?

Dan's initial 5K time was around 21:12. Over the course of about 12 months, he improved it to a low 18-minute time.

What issue is Dan facing with his 5K time now?

Dan feels like he's stagnated and is unable to improve his 5K time further, despite his previous progress.

What is the recommended approach to improving a 5K time according to the script?

To improve a 5K time, it’s recommended to incorporate specific sessions aimed at enhancing speed and threshold levels, such as speed sessions and tempo runs, in addition to regular 5K races.

How should speed sessions be structured for improving 5K times?

Speed sessions should involve short bursts of high-intensity running, like 1-minute sprints above your 5K pace, followed by 1-minute walking recoveries. As you progress, the duration of each sprint and the number of reps can be increased.

What is the purpose of a tempo run in improving running performance?

A tempo run helps raise the threshold at which lactic acid builds up in the muscles, allowing the runner to sustain a faster pace without experiencing the burning sensation that comes with lactic acid buildup.

How does Dan monitor his pace during tempo runs?

Dan uses a GPS watch to track his pace during the tempo runs. His tempo pace is calculated to be around 4 minutes per kilometer, which is 10% slower than his 5K pace.

What running technique tips did Mark give Dan to improve his form?

Mark advised Dan to stand tall, lean forward slightly from the ankles to engage his glutes, and relax his arms to improve rhythm and balance, as Dan was holding his arms too high with little movement.

What role does pacing play in a successful 5K race?

Pacing is crucial in a 5K race. Starting too fast can lead to exhaustion, so it’s important to maintain a sustainable pace from the start and avoid burning out before the finish.

What takeaway did Dan have from the session with Mark?

Dan realized that he shouldn’t try to set a new PB every week but instead should focus on incorporating tempo and speed sessions into his training. He also acknowledged the importance of improving his running technique and pacing.