Run two sets of 5k with a short rest in between and observe the difference in time between the two sets.
A gentle jog to prepare muscles and joints for the intense activity of a time trial.
Jog at an easy pace to warm up your muscles.
Perform dynamic stretches like leg swings, high knees, and arm circles to increase mobility.
Run your first 5k time trial and focus on maintaining a steady pace.
Run a 5k at a maximal sustainable pace.
Take a short rest to recover between the 5k sets.
Walk or light jog to allow your heart rate to decrease while staying loose.
Run the second 5k and aim to match or beat your first 5k time.
Run another 5k at maximal sustainable effort and compare your time with the first run.
Perform a gentle jog followed by stretching exercises to aid recovery.
Jog at a slow pace to cool down your muscles.
Focus on holding stretches for major muscle groups used, like calves, hamstrings, and quads.
This Double-Up Time Trial session aims to enhance your pacing strategy and mental resilience over a consistent distance. By running two separate 5k time trials with a rest interval, you'll be able to compare performances and understand how fatigue affects your speed and stamina. This session can help identify your physical and psychological responses during the second, more fatigued trial, thus providing insights necessary for more strategic race planning.\n\nAdditionally, by observing the time difference between the two sets, you can identify areas where you may need to improve, whether it's maintaining endurance or refining your pacing tactics. This critically tuned understanding aids in improving your long-distance race consistency and helps in setting realistic performance goals.
This session is suitable for intermediate to advanced runners who are familiar with running distances like 5k and are looking to improve their race tactics and pacing skills. Beginners may find running two sets of 5k challenging, so they should focus on building a base with shorter distances before attempting this session. Adaptations can be made by reducing the distance run in each set or increasing the rest period.
To make the most out of this session, ensure that you are adequately hydrated and fueled. Pay close attention to your pacing, particularly during the first 5k, as going too fast could impact your ability to perform well in the second set. Use a timing device to accurately record your splits, and note how you felt physically and mentally through each part of the run. This feedback is crucial for evaluating performance levels and deciding where improvements are needed.\n\nAfter completing both sets, take time to reflect on your pacing strategy and consider adjustments for future time trials or races. Taking notes on how the rest period affected your recovery will also provide useful insights.