- Oct 25, 2017
A friend of mine challenged me to a 2k race. He's a grym rat who doesn't run, and I'm an on and off runner, I usually do between 5-15k but I haven't been running for a few months and I was never particularly fast anyway (probably a 25min 5K at my best). I have no idea how to train for that distance, I was thinking do focus on 1 km sprints, but any suggestions would be welcome. It's an awkward distance for me, so much about willpower.
2k is a weird distance. I would approach training like a 1600m.
You won't have time to build a base if it's too soon.
The following is assuming it's in 1-2 months max.
Workouts should be mostly of short speed stuff.
Go for the leg speed and short term V0² max workouts.
- 10x200m and 3x600m intervals once a week each.
- Easy running for 30-45 minutes every other day.
- 5-10x100m strides after easy runs twice per week.
- Take a day off when you're tired.
If you have more time, look for a base training/pre-season plan for 1600m.