Endurance or speed that seems to be the option for most runners. I fully admit to running distance because I’m not a speedster!
But what if we would improve in both areas by combining the two…a real mind bender, eh?! Here are some very good reasons why we {ok at least I} should stop shunning the 5K during marathon training.
Speed or Distance?
It seems as though there is a great divide amongst runners. You’re either a distance with the half marathon or marathon or speed with 5K or 10K. While preference often depends on natural ability and propensity towards speed, available training time and running buddies, most of it depends on what you enjoy.
Just as 5K runners can benefit from longer runs by increasing their endurance, distance runners can make some big gains in performance by throwing in a few 5K’s.
It is not only a fun break from marathon training, but preparing for a 5K can actually help your legs get ready for the longer stuff.
Getting Out of Your Pace Rut
When you train for a marathon, you get really good at setting a pace and cruising there for hours upon hours. If you’ve reached your goal time and are happy with your performance, that’s great! But if you want to get that time down even just a little bit, you’re going to have to give your legs a little kick (get it?).
Doing some shorter workouts at a faster pace can help to get your legs used to going a little faster. For example, if you do 8 miles at 9 minute pace every day, you’ll get really great at running exactly that pace.
But if you do one workout a week of 4 miles at 8 minute pace, your body will eventually adapt to that faster pace, and then you can train it to sustain that pace a little longer by bumping your fast run up to 5,6,7, then 8 miles.
- Practice goal race pace
- Faster than goal pace can help make it feel easier
- Get your legs used to quicker turn over
- Practice fatigue in a different way -speed vs distance
- Challenge your body to encourage muscle fiber changes (more fast twitch to support the slow)
Not sure where to start? Checkout this beginners guide to speed workouts >>
Increased Leg Speed and Turnover
Preparing for a 5K requires some speed work, and that can be a good thing for marathon runners too.
Interval training teaches your legs what it feels like to go faster. As the muscles and other tissues in your legs are challenged by doing repeats of 400 meters, 800 meters, or more, they actually adapt to the stress being placed upon them. That means more recruited “fast twitch” muscle fibers, more flexible and springy ligaments, and a strengthening of the muscles used to propel you forward.
When you teach your legs to have faster turnover (the speed at which your legs cycle through from one touching down to the next), you improve your running economy.
- Ideal turn over is 90 footfalls per side per minute
- This will keep your fit hitting the ground quickly
- Actually requires less effort
- Helps reduce heel strike
In some cases, speed work can actually lengthen your stride as well, leading to more ground being covered with each step. And in a race that spans over 26 miles, the less pounding on that pavement- the better! 
Embracing a new Discomfort
Marathon training forces you to become comfortable with pushing your body to go farther, but 5K training helps you start to embrace a new kind of discomfort.
It’s the lung burning, legs on fire kind of discomfort that scares many distance runners. Each time you dip in to that zone, you are once again mentally preparing for those difficult miles late in the marathon. You might also find that you are able to run a little bit faster than you realized!
Discomfort is part of training, just be sure you know the difference between discomfort and pain!
- Improves VO2 max which helps you better use oxygen
- Mentally shows you how far you can push
- Provides reference points during the race for you to remember other hard things you’ve done
- Can make your marathon pace feel more enjoyable because it’s not lung searing
Giving Your Brain a Break
Marathon training always has its ups and downs. Some days everything is clicking and you feel great and you want to run forever. Other days, every mile seems like a chore. Just toeing the line at a marathon is a daunting task, because you know what’s about to hit you.
For a marathoner, a 5K seems teeny tiny, and that can be a good thing. Because every now and then, we all need a little mental breather.
A shorter, quicker race can be a good way to prevent that mental fatigue that can really interfere with your motivation. Running a 5K allows you to test out your training, work on race day nerves and get a quick boost of motivation when you realize all that endurance is paying off in other ways.
Do you run a variety of race distances?
Are you more a fan of endurance or speed?
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Tomas Killington says
My wife has been trying to recruit me into running a 5k with her and her friends. I have been tempted because I know that the running benefits charity. I didn’t realize that a 5k can actually help people prepare for marathons by introducing them to the discomfort they will feel when running such a long distance. That’s a benefit I will definitely take into account.
Darlene says
Great post. I run a lot of 5ks and I do hope it helps me get faster in the half distance since I do run some of those too.
I enjoy both distance for different reasons.
Sarah says
Nice post. I try my best to mix up my running every time I run. Sometimes it’s two miles, sometimes it’s six. I always try to mix up paces too just to keep my body guessing. Keeps my interest too!
Brian says
Hey I just recently started running and gotta admit, that 5K definitely made me better, although I’m still a newbie in terms of running so pretty much everything will make faster. Great post.
Agness of Fit Travelling says
Awesome tips! I am so happy I stumbled upon your post. You offer the right info.