Looking to enhance your 5-mile running performance? This comprehensive guide provides scientifically-backed training methods and practical strategies to help you achieve faster running times while maintaining proper form and preventing injuries. Contents 1. Fundamental Training Principles 2. Essential Speed Workouts 3. Nutrition and Fueling Strategies 4. Recovery and Injury Prevention 5. Progress Tracking and Goal Setting 1. Fundamental Training Principles Base Building Before focusing on speed improvements, establishing a solid aerobic base is crucial. This involves: Weekly Mileage: Building consistent running volume at an easy pace Heart Rate Training: Maintaining 60-70% of maximum heart rate for base runs Progressive Overload: Gradually increasing distance and intensity Training Zones Zone Effort Level Purpose Easy 60-70% MHR Base building Moderate 70-80% MHR Tempo runs Ha...
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