5K Theory

The 5K theory states that inefficiencies in running form should be fixed while training for shorter races, such as the 5K.

The 5K is a short race, but can be very challenging if you try running faster than your half-marathon or marathon pace. In fact, marathon runners who attempt to seriously train for 5Ks, often find it very frustratingly difficult to chop a few seconds off their 5K times. Why is this? Well, the answer has to do with running form. Running form directly affects how fast a person can sustain running a given speed, independent of the level of cardiovascular fitness. Thus, a runner can train to improve cardiovascular fitness, yet not improve performance in races due to inefficiencies in form.

During 5K training, inefficiencies in running mostly appear as an inability to lower a race time, given a certain level of cardiovascular fitness. While, during marathon training, inefficiencies in running often appear as injuries, mainly due to the larger increase in the volume of running.

Thus, the 5K theory states that inefficiencies in running form should be fixed while training for shorter races, such as the 5K. With this theory, you will avoid many repetitive stress injuries (plantar fasciitis, shin splints, stress fractures, etc). You can consider your form efficient when you consistently cut time from your 5K after given training sessions.