Running Into The Season And The Value of 5Km TTs
Regardless of your 2024 running ambitions the real work is about to begin.
The local 5 km series has begun, which marks a pivotal time for runners in my calendar, whether you're gearing up for an ultramarathon in Feb-Mar, diving into the track season, or building a solid base for 2024. Now's when the real work starts.
The Perfect Test
I'm a big proponent of the 5 km time trial to gauge fitness, often using a local parkrun for this purpose. The 5 km strikes a perfect balance, tapping into both aerobic and anaerobic energy systems while also being a measure of running economy. It's a sweet spot—long enough to be challenging yet short enough to be accessible, typically taking 20-25 minutes. Plus, it's a test you can easily repeat to track progress over months and years.
Too tired or too fit?
Over time, I've noticed that a 5 km performance can be as much an indicator of overtraining as it is of fitness. In a typical training week, a runner should be within 30 seconds of their average or recent 5 km time, barring any injuries, illness, or breaks. If they're consistently within this range, they're on track. But if they're more than 30 seconds faster, it's time for me to dig into the training plan—have I pushed too hard, too soon? Conversely, if they're slower by 30 seconds, it's a red flag that something's off.
Make it your own
I get it— A 5 km TT can be intimidating. The pressure to perform and match previous times can be overwhelming. That's why, as a coach, I sometimes opt for different workouts that, while not obviously similar to a 5 km time trial, offer comparable and valuable insights into a runner's condition.
Hold yourself accountable
So, when was your last benchmark test? It's easy to recognize when you're flying high but much harder to acknowledge when you're not. And sometimes, taking a break is exactly what's needed, though it's the last thing we want to do. Running 5 Km time trials on consecutive weekends can be a real eye-opener in this regard. One off-day, sure, but two in one week indicates a trend you need to acknowledge
Measuring My Progress
Benchmarking also shows how you respond to training throughout the year and over time. For me, the local 5K series has been a consistent marker since 2018. I've tracked my performance from the 17-minute range in early Nov to breaking into the 16s as the season progresses. Even with course changes, my running power data provides a consistent measure, smoothing out any course discrepancies. This week, I ran 17:02, which I would consider “par”. Last year, I started the season with 17:03 and 17:14 the year before that. From those starting points, I have data to prove to myself that I can make significant progress in the months to come.
If you haven’t included benchmark training sessions or TTs in your training, I recommend starting now so that as you continue on your running journey, you can look back to find training and performance trends over time.
Week-to-Week Consistency
Like completing reproducible benchmark tests, I like to complete at least two weeks of the same workout where possible to get insight into how I’m progressing in the numbers and, more importantly, how I’m feeling. This weekend, I was again able to complete a brick session consisting of 10 minutes at bike threshold (FTP) followed by a mile run at my perceived race pace. This week, not only were my numbers better, but I felt stronger and more capable during both the bike and run segments, with energy to spare, a stark contrast to the previous week. I’m feeling the fatigue building from a couple of full-on weeks of training, but I’m on my last full week before tapering off for my triathlon next Sunday.
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Week Twenty-Two - Strava Link
📊11:24 hrs total (TSS 652)
🏃5x Run = 5:37 hrs (72 km)
🚵1x MTB = 1:30 hr (22 km)
🏊2x Pool Swim = 2:27 hr (8.2 km)
🎮1x Zwift = 1:30 hr (55 km)
Mon - M Hard Swim Squad 1:15 hr (4.1 km)
Tue - Aerobic Trail Run 1:09 hr (14 km)
Wed - AM Hard Swim Squad 1:15 hr (4.1 km) | PM Seady MTB
Thur - Local 5km Race - 17:02
Fri - Morning trail run 75 min (16km) - Legs were smashed from the 5km
Sat - Brick Session 2 hrs - 30min bike easy, 3 {10min @ FTP + 1 mile hard run}, 15min cool down on the bike.
Sun - Long Trail Run 1:48 hr (22.3 km)