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5k Pace Research Paper

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Mile repeats build physical and mental fitness. The length forces you to adopt a race-like mentality. Changing the number of reps or the pace can change the physiological effect. The goal is to build a session that matches your fitness, goals, and recovery. Pete Magill, from Runner’s World, lists three types of mile repeats and the benefits of each one.
5K Paced Repeats
Not many runners train mile repeats at a 5K pace or faster. Reps that this pace rev your aerobic system close to full capacity, so it’s counterproductive to train at that level for longer than 5 or 6 minutes. Actually, runners who are slower shout limit reps at a 5K pace to short distances. Because they use slow-twitch, intermediate- and fast-twitch muscle fibers, you’ll increase capillary and mitochondrial density for all of them. Workouts at this pace should include three to four reps, with recovery intervals that match the time of the rep, or half the duration for fitter runners. …show more content…
Compared to a 5K pace, repeats at this pace produce less capillary and mitochondrial increase for faster fibers, but you can accrue great improvement for both adaptations in slow-twitch fibers. You will increase blood volume, as well as improve your running economy. Miles at this pace are good for runners who have already run 10Ks in at least 45 minutes. Try doing between four and six, using recovery intervals that are half the time of the

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