Looking to prepare for a 5k race? Then this is the workout for you. Anubis, one of the premium workouts in the Freeletics Running app, is the perfect preparation for a 5k race. Include it in the last phase of your training, about 10-12 days before your race to boost your performance on the day.
Workout
- 1500m
- 3-minute rest
- 800m
- 4-minute rest
- 1000m
- 3-minute rest
- 400m
- 2-minute rest
- 200m
- 1-minute rest
- 100m
How to run the intervals
- Run the 1500m at your planed 5k race pace or slightly slower. Try to stay relaxed during the 1500m
- Run faster by pushing yourself through the 800m. Not quite as fast as possible, but your pace should definitely be faster than the two long intervals before.
- Now your muscles should be sore and definitely tired enough to simulate that phase during a 5k race when it starts to get really tough. This means it’s time to focus and keep up your 5k pace for the 1000m interval.
- The 400m, 200m and 100m should be an all-out experience to push your anaerobic system to its limits. When you run like this, these shorter distances force your energy system to mobilize its last resources when it comes to the end of the race.
If you are not currently preparing for a race, or you don’t have a 5K pace yet, you should run the intervals as follows: fast – faster – fast – 3x all-out
Related: Freeletics Workout – Seth
Additional challenge
Combine this running workout with bodyweight exercises. This will not just offer variety, but will also boost your metabolism.
- Begin with a short warm-up, as you normally would before interval runs.
- Then, start your training with a fast 1500 run. Push yourself so you will be really out of breath at the end of the interval.
- During your rest period, go down into to a high plank position (the highest push-up position). Hold this position and do one push-up every 10 seconds. If you can’t do any more push-ups, simply hold the position.
- When the time is up, start the 800m. Try to hold a fast speed right from the beginning.
- Now you have four minutes for the next bodyweight exercise. Start with a side plank, hold the position on one side until you can’t anymore, then move to the other side. Repeat for each side until you only have 30 seconds left to rest. Use these to do as many high knees as you can until the app counts down the last five seconds. Be careful not to start the next 1K too fast. Try increasing your speed every 200m so that you have to sprint the last 200m.
- Once you are done with the third interval, it is time for push-up planks again. Then, run the next 400m as fast as possible. Start your next recovery period with some easy jogging. When the app tells you that you have 30 seconds left, it’s time for squats. Do these until it’s time to run again. Hit the next 200m at a sprint. Repeat the squats in your next rest period before the last interval of the workout. Sprint the final 100m. After the 100m, try one last plank challenge – hold the planking position as long as you can to finish off.
- Because the additional exercises will make you more tired during your runs, it’s important to focus on a good running technique.
- You can do this type of running circuit training with any of the other Freeletics Running workouts we presented earlier this month. This will improve your overall stability and your running technique under fatigue. Enjoy!
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