3 training tips to make your 5k faster(Men 40+ Lifestyle)

My last post focused on run prep for men in their 40s. This article will offer 3 training tips to make your run programming more effective. At 40, sheer grit and determination are on the decline. This does not mean we quit. It means we focus our energy on wisdom. Wisdom extracted from good ole fashion self study. Today, I will offer 3 training tips that will help you collect data and run a faster 5k! Let’s get the beat rockin.

3 training tips to make your 5k faster.

1. Metronomes for tempo.
2. Heart rate for work load.
3. Stride length for speed control.

To make the job a bit easier, I have attached a photo of my favorite run plan. I will refer to this plan as I make my 3 points.

1.Let's get metro! I mean use a metronome.

It may seem to come from left field, but let's think for a second. We know we are supposed to temp our breathing with our steps while running. 4 step inhale and a 4 step exhale for example. It makes sense we should know exactly what temp we are working in.  How does this benefit runners? Tempo's can be sped up and slowed down to create gears. Different terrains require different gears. Different distances require different tempos. Basing your run on a standardized tempo, allows you to build aerobic capacity with a gearbox.

2.Track your heart rate at every distance

Keeping track of your heart rate will tell you what zone you are working in. Depending on the distance being run, runners will know exactly how fast to run. When to work hard. When to slow down before a burst of energy. Tracking your heart rate as part of your run programming is crucial for growth. After all, being 40 means we need to pay attention to the fine details of fitness. I have personally used my heart rate to dictate my speed in a 5k. By keeping my heart rate at my Zone 3-4 threshold, I was able to run my fastest 5k time of 21:48! For assistance programming for your run, contact me.

3. Strut your stuff. Know your stride length.

Smart watches these days are fairly accurate. Accurate enough to provide an accurate stride length over time. If we track this metric, our stride becomes our gear. A 160 BPM temp with a 3’ stride is fairly easy for most men to sustain. A 160 BPM tempo with a 6’ stride is a challenge. Same tempo, different effort. Gears. Collecting information in this formation will enhance the effectiveness of your run training. You WILL become faster. You WILL become more efficient. One must simply execute a run program for men.

3 training tips to make your 5k faster.

1. Metronomes for tempo.
2. Heart rate for work load.
3. Stride length for speed control.

At our age, strength and speed take more time to build than we probably have. A well prepared run program for men 40+, addresses these issues. An advanced run program designed by a professional will find efficiency in your run. I mean you can become faster without having to “get stronger”. The process is slow and meticulous. Yet, it is extremely effective. If you are ready to set 5k records, Click here.