5 Workouts for Finishing Kick Training for 5K Distance

5 Workouts for Finishing Kick Training for 5K Distance

5 Workouts for Finishing Kick Training for 5K Distance

A 5K run is a race that is way beyond your lactate threshold but below your vVO2 max. It's a race that lets you push yourself to the limit. Winning it for sure may be a bit difficult and for beginners may sound impossible. That is why you need to practice good finishing kick training for 5K distance.

Here are some examples of finishing kick training for 5K distance that can help strengthen your 5k finishing kick and have your way to the finish line:

5K Race Stimulator

This type of finishing kick training does not allow recoveries. It starts with warm ups to condition yourself, and then followed by a run of 5K distance at a 10K race pace. After running the 5K distance, run another 1600 meters which is now on a 5K pace and then follow it up with 400 meters at sprint pace.

5K Progressive Run

This maybe the most familiar finishing kick training for 5K distance. Trainees may have done this before but in here there will be a slight variation. You are going to do this a lot faster than your usual 5K progressive runs. You need to run your first 1000 meters on an easy pace (your normal pace in which you increase the pace gradually), and then on a tempo pace, take another 1000 meters. Next, you are going to run your third 1000 meters at a 10K pace followed directly by another 1000 meters on a 5K pace. You do your last 1000 meters by running as fast as possible (would be better if you do this by imagining yourself chasing after your gold trophy!).

6 x 700/100 Meter Compound Sets

This workout involves six repetition of a 700-meter distance at a 5K pace then speeding up to sprint pace for 100 meters without recovery in between. Just have 2-minute rests in between cycles or compound sets. After doing the sets, run 400 meters as fast as you can. Always do warm up exercise before doing this.

12 x 300/100 Meter Compound Sets

This workout involves pushing yourself to the limits of fatigue. Start by doing a good warm up and then do a twelve-time repetition of a 400 meter run. Your first 300 meters in each set should be done at a 5K pace and the remaining 100 meters at a full sprint pace. Have a recovery period of 1 minute in between sets.

2 x 2500 Meter Repeats

This is an exhausting yet effective training for your finishing kick. Always start with a complete warm up and then start running your 2500 meters. Do the first 2000 meters at a 5K pace followed by your 500 meters at sprint pace. You need to do this cycle twice only with 2 minutes rest in between.

So whatever you want among all these finishing kick trainings for 5K distance, it all comes down to these two things: strengthen more your finishing kicks and increase your endurance for that day of your running glory!

For more information, check out Finishing Kick Training for 5K Distance, and Run to Finish.

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