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5000m is a combination of

1. maximum endurance: VO2 max and anaerobic threshold
2. excellent economical running technique
3. anaerobic capacity
4. muscle power

The five pace training philosophy and methods are the key for improvement. If a runner wants to excel and improve one sector of performance (speed), she|he has to train faster and slower than the target speed.

To improve 5000m speed, the runner has to train at 1500m and 800m speeds and on the other hand at speeds of  10000m and ½ marathon-marathon. But when during the different seasons, the timing specifies peaking.

The challenge in 5000m run is to improve your anaerobic threshold (AnT), improvement in VO2 max is marginal. At the same time had to be noticed that VO2 max has to be sustained at the individual maximum level. For the improvement of AnT a runner has to run heart rate controlled ~ 30 min workouts regularly below AnT.

80% of the training is done at very low speeds for recovery and to development of  aerobic “the super oxygen” features at energy production.

… to be continued …