I know this might sound crazy, but here’s my question. I’m currently doing a short to long program in preperation for running 200/400 this summer. What effects, if any, will running a 5k road race in between speed sessions (i.e. in the place of ext. tempo day for that week) have on my training? This would not be a regular occurance, but a one of event.
Thanks,
Malik
So long as its during training season and not compiittion you will be fine. You may need an extra day or so off from fatigue??? It will do you good in out of season.
Thanks for your response! I know, at least for me, 5k is pretty taxing. I usually feel like my body is on the verge of shutting down the last 1k and I start wondering what the hell I’m going!!
The last 5k I ran was about 5 months ago, so its not something I do on a regular basis. I have about 3 weeks before my first meet of the season, and it’s pretty much non stop from there will August. How close to competition would you consider running one?
Thanks,
Malik
It will improve your explosiveness, acceleration and top speed!
It should be a staple in every sprinters training program.
It will make you slow and aid in the transformation of fast twitch muscle to slow twitch. It is a BAD idea (Blinky was joking).
Yeah, I realized his comments were made in fun … I have yet to see sprinters lining up with the blocks at the start of a 5k race :).
Seriously though, I understand that running regular 5k is not conducive to sprinting in the long run, however I can’t see how running one every couple of months or so can do harm.
Running a 20:00 5k is 24s pace per 100m. How would that be much different than doing 3k volume for tempo at a slightly faster pace? Is is the fact that a 5k race is continuous? At what point or pace would the transformation from fast to slow twitch fibres occur?
Thanks,
Malik
From what my understanding is, fiber types cannot turn into other fiber types (Type II cannot just turn into Type I), although they may take on different properties within their given type (Type IIb and Type IIa for example).
Personally I don’t think I’d risk it.
You and I are getting some great workouts in the past few weeks and comps are fast approaching 
Cheers
Chris
In all seriousness, the intensity of the run will have alot to do with fiber conversion. If you just jog slowly, then there will probably be no fiber conversion. If you up the intensity then fiber conversion may occur. I doubt there will be any serious affects if you do a 5k run only once in a while, it may actually strengthen your ankle and knee ligaments.
Hey Chris,
The 5k race I was contemplating has come and gone, and I’m not going to run one at this stage. My question now is purely academic.
I continue to read reports about how continuous runs are detrimental to sprinters, but then other reports say the quite opposite. Even people on this forum have provided different opinions on the subject.
Personally, I spent all fall and winter last year doing long continuous runs (up to 1 hour once per week), fartleks, tempo, and hills but ran just as fast in the 400 indoors as I did outdoors last year with zero speed and/or SE work. I’m pretty sure I can run a 200 just as fast if not faster than I can last year.
Perhaps it’s me, and these long runs don’t affect my sprinting abilities as much at it may others. Back in my youth, I was able to run 10.8 100m (hand), and still managed to run 17:20 for 5k without training specifically for either event (400/800 guy back then).
Malik
I found after 5yrs of doing sprint training that my best times were done during 800m trianing… except for 280m during training, it picked up. And during my 800m training i could run a 15.205klm. I stopped racing 5k’s around 3-4mnths before major 800m meet And thats following charlies programs. Some people are jsut more suited to middle distance training and racing. Perhaps sprints are not your cup of tea?? Seb Coe says, to be internation class 800m runner, you should be able to run a 200m in aorund 21.5 and a 400m in around 46ish… That is the pace you need to win races internationaly. Do the math, and choose your event…
I agree with you 100% on that … I was usually one of the slowest top speed sprinters among 400m guys, but one of the fastest among 800m guys. I always figured that a 600m was my perfect event :).
I’m not concerned about what I should run. I’m pushing 40, and my focus now is to just go out and have fun.
I changed my training to sprinting this year because I was pleasantly surprised that after 17 years of being inactive, I haven’t lost as much speed as I thought I would. My endurance went down the tube though, but it’s easier to build that back up than speed.
Thanks for your response boldwarrior … I appreciate your comments!!
I continue to read reports about how continuous runs are detrimental to sprinters, but then other reports say the quite opposite. Even people on this forum have provided different opinions on the subject.
Personally, I spent all fall and winter last year doing long continuous runs (up to 1 hour once per week), fartleks, tempo, and hills but ran just as fast in the 400 indoors as I did outdoors last year with zero speed and/or SE work. I’m pretty sure I can run a 200 just as fast if not faster than I can last year.
Many people know nothing else besides overwork or so that have nothing to base a frame of reference from. In other words, if you go from a 3 month period of playing basketball, to 3 months of 3000 meters of extensive tempo 3 x per week, to 3 months of long distance running, all with the addition of speed work, then you’re not gonna see much variance because you’re never giving the body an opportunity to “de-adapt” from the negative endurance type work.
Until you get rid of anything that isn’t specific to the enrgy systems then you have nothing to compare to.
But train like a shotputter for a few months and you will know whether endurance work is beneficial or not.
It’s also not exactly that simple becuase you have to consider the effect of these activities on bodyweight and such. For example, if athlete A runs endurance 3 x per week and it enables him to shed 12 lbs of bodyfat that he wouldn’t otherwise then the fact that he’s 12 lbs lighter will more then make up for any negative physiological changes. You see that occur quite a bit. Most people will not watch their diet so you have to make up for that with non-specific conditioning.
Makes sense to me! I guess if all I did for 1 year was long distance stuff without any speed work, I might see a difference in top end speed at that point.
If I keep doing my speed and speed endurance work, the occassional 5k race (not saying that I will run one now :)) won’t do me harm as others have suggested.
Thanks for you input!
Malik