How Training for a 5K Can Make You a
Faster Marathoner
Watch, listen and read the full episode here
[00:00:00] This is me smashing a marathon in under three hours. And this is the
crazy part. I never actually trained specifically for a marathon. Instead, I focused on
a 5k. Yes, a 5k. And somehow ended up flying through 42. 2 kilometers. That’s 26. 2
miles for metrically sensitive folks out there. Faster than I ever thought was actually
possible in this episode.
[00:00:22] I’m going to explain why training for shorter races like the 5k is the real
way. Yes. My real way, I think to run a faster marathon so you can transform from a
speed specialist into a marathon master without risking injury from endless slow.
Miles. I’ll be talking about how 5K speed workouts turbocharge your marathon
pace, why this approach boosts your aerobic capacity for longer races, the mental
toughness hacks you pick up from running shorter, harder efforts, and the 60
percent training overlap between the 5K and the marathon that saves you time and
injury risk.
[00:00:54] Oh, and I’m gonna focus on two types of runners. One, the beginner
runner without a fitness background. So starting super [00:01:00] fresh and the
beginner runners that also have a huge fitness background, do other sports very
well, AKA hybrid athletes. I am Darren D. Lake running a nutrition coach, sub three
hour marathoner and 10 hour Ironman finisher.
[00:01:13] And since 1996, I’ve been helping other self coached runners researching
and experimenting on how to better myself. 1 percent each day, unlike other
running brands offering quick fixes and all those motivational quotes and all that
stuff. We don’t do that. The 1 percent better runner transforms you through small
daily habit improvements.
[00:01:29] To help you live an amazing run life. Let’s get into it. What is actually
training for a 5K when you want to do a marathon? So why the 5K? Why not slog
through slow long runs and just call it a day? You just I, I did it simple. The 5K is the
ultimate training ground. It’s short, but it packs a punch. Trite, but it’s true.
[00:01:49] Forcing you to build every skill you need for math on success. Here’s
what makes it such a beast. Speed development. Training for 5k is all about speed.
It pushes your top end pace, which [00:02:00] directly translates to better times at
slower paces, like your marathon pace, even half marathon aerobic capacity, the
shorter, harder efforts.
[00:02:07] Don’t just make you breathe harder. They improve your VO2 max, which
is your body’s ability to use oxygen during intense exercise. A high VO2 max also
helps you with the marathon, not as much as lactate threshold training, but it does
help. Next thing, mental toughness. A 5k doesn’t give you time to overthink the 5k
race.
[00:02:24] At least it’s uncomfortable from start to finish, which is exactly the kind of
mental grit that you need to push through the final marathon miles. Cause they are
long and they are grindy and they burn. And the third area of what this whole 5k
training is habit formation. Tackling the 5k forces you to take small, easy Consistent
steps.
[00:02:41] Literally, you’re not overwhelmed by mileage or time. It’s the 1 percent
better runner philosophy in absolute action. 1 percent better. Here we go. Slice by
slice, not the whole pie. We don’t eat the whole pie. You got to eat slice every day.
And the last area of 5k focused training for the marathon is training overlap.
[00:02:57] Something that I figured out over the last few [00:03:00] years. Here is
something that’s interesting. About 60 percent of marathon training. overlaps with
5k training, especially in that beginning phase, especially if you do a long base
phase and you do a start of the race period phase, both require building a strong
aerobic base.
[00:03:13] The marathon is 99, if not a hundred percent aerobic. So you’re using
oxygen. Both require building a strong aerobic base, focusing on running economy,
which is how efficient you are with your stride and your steps and all that and
developing mental resilience. Gotta have it for all those races. So by nailing all that
5k preparation, you’re already more than halfway prepared for marathon training.
[00:03:36] How to do the actual 5k training. All right, let’s get real world practical.
How do you make the 5k actually work for your marathon? Let’s break it down.
Whether you started from scratch with no fitness already fit, but new to running
shouts to all those hybrid athletes out in the back. For complete fitness beginners.
[00:03:54] Here you go. Start with walk run intervals. Go for three sessions a week.
Run one minute. [00:04:00] Walk for two. Very easy. Gradually flip the ratio. So it’s
run two minutes, walk for one, run four minutes, five minutes, walk for one, and
keep doing that until you’re running 20 to 30 minutes straight. Number two, stay
consistent.
[00:04:12] Stay away from the polar extremes, no heroes and no zeros. Just show
up each day with whatever you have. Yes. That means rest on rest days and recover
when you’re supposed to recover. If the training plan says so remember no heroes,
no heroes all the way over here. No zeros all the way over here. Stay in the middle,
super consistent, building a basis about patience.
[00:04:29] Do not try to rush this for active people that are new to running. So
people with fitness one, start with easy, continuous running. If you’re already fit, run
15 to 20 minutes at an easy pace, three times a week. You should be able to chat
without gasping. Number two, add speed work after two weeks, throw in four by
400 meter intervals at a faster pace, which is close to probably your 5k pace or put
it through a calculator.
[00:04:50] The VDOT calculator is a great tool. This workout is amazing for
improving your VO2 max. Want to push it further? Gradually increase the reps. So
the actual amount of [00:05:00] 400 you do and decrease the rest. So the time in
between the 400s until you’re doing the classic 12 by 400 meter set that I actually
have broken down in another episode, it will be either.
[00:05:11] Appear or appear somewhere there and you can check that out. Um,
there’s also links in the show notes If you’re listening or a video description below to
how to do a 12 by 400 meter set It works for everyone from the 5k 1500 800. I didn’t
800 meters all the way up to marathon I’d even say ultra early on your season and
the last thing number three pick a race goal Find a local 5k in six to eight weeks.
[00:05:32] That is about to happen And it gives you a target, so it keeps you
motivated. Or you know what, if you like it, you got a local park run in your area. Use
this to actually run a fast 5k, which will give you a fast marathon. So a bonus for
everyone. While I’m here, I’m sure you’re like, yo, Darren, how do I actually do this in
my own life?
[00:05:50] Great questions, get great answers and solutions. I’ve put together a 30
day base training plan and habits guide. So it’s like your own personal running
therapist for free 99 [00:06:00] Kanye reference, old school. Yes, it’s free. Cause I
love you. I love YouTube. And I want to help everyone out there run their best
marathons.
[00:06:06] Just scan the QR code. It should be probably here. I don’t know. Either
one of those hit the link in the show notes or the link in the video description below
show notes. If you’re listening, just tap it in your podcast player app. If you like that
and want more or don’t like it and want something else, there’s also a bonus bonus,
bonus 5k training plan bundled in there.
[00:06:24] Yes. Two for one. Oh, and you should also subscribe, like, and share this
video out to all the runners out there that think the marathon is the only race in the
world. You got to tell them that it’s not the 5k is let’s get back into it. Why this type
of training is important. All right. So why should you care about all this?
[00:06:41] Why not just stick to marathon training plans? Right. Going to answer the
hater in the back of the room right now. Okay. Here’s the run science truth. Training
like this will help training for shorter distances while improve your running economy.
Running fast at short distances teaches your body how to run more efficiently and
efficiency is everything when you’re going 42.
[00:06:58] 2 Ks or 26. 2 miles for [00:07:00] you Americans out there, get on the
metric system. Uh, another thing is training like this may also help with injury
prevention. The gradual progression of 5K training builds strength and endurance
without wrecking your body. You’re way less likely to end up injured compared to
jumping into high mileage plans.
[00:07:15] I promise you, I’ve seen way less people doing 5K races every few weeks
and getting injured versus people trying to run a marathon. over and over again,
three or four times a year and getting injured. One happens more than the other.
And I’m sure you can pretty much tell which one. The third thing, training for shorter
distances will build confidence.
[00:07:31] Crushing a 5k gives you real wins early on. That’s what we want.
Confidence isn’t some like super woo woo sages and crystals sort of thing. It’s legit
fuel. Psychology has said that this is a thing. All the habits, training, all the habits,
guides, and books say you need the small wins. It keeps you showing up.
[00:07:48] And the last thing, it will build a proper training endurance foundation,
which is what you need. The speed and strength you gain from 5k training are the
same skills that you need for stamina in all those longer races, half [00:08:00]
marathon, marathon, ultras, etc. The 5k is the foundation. Think of it like this.
[00:08:04] You’re building a marathoner. Not just running a marathon gonna say that
again. You’re building a marathoner in yourself. Not just running a marathon So the
choice is yours keep churning out long slow miles hoping for a Hail Mary miracle on
race day For your marathon or take absolute control and master the shorter
distance races.
[00:08:25] I know there’s a hard one to swallow it worked for me I’ve seen it work for
others and I’ve heard a lot of expert running coaches and running science people
actually chatter this You No, one’s actually said it out loud. I’m going to say it out
loud, or at least I haven’t heard anyone say it out loud.
[00:08:37] Train short, build speed and watch how the marathon gets easier. Drop
your thoughts in the comments or your best times. Uh, hit me up. If you’re listening,
talk at pod paste or on Instagram, D Lake creates. Do you agree with me or not? I
want all the love and I want all the hate. Thanks for rocking with me.
[00:08:54] Time, time, time. I’m obsessed with it as it’s the one thing we can’t make
more of, but ironically, we, as humans, [00:09:00] we made the whole concept of
time. Thanks for giving us your time. By listening, watching, or reading this, we love
helping runners get 1 percent better each day, one step at a time, and can only
reach more runners by people like you sharing this out to runners like you.
[00:09:13] As I might have mentioned earlier in the episode, if you haven’t already,
you can get a free step by step 30 day base training and habits guide to getting 100
1 percent better in running and life each day by signing up for our email newsletter.
Unlike other running videos and podcasts, we are not about the quick hack and
fluffy motivational quotes.
[00:09:31] Instead, the 1 percent better runner focuses on how small daily habits
ripple into broader life success. Helping runners perform better on and off the road
or the trail or the track, wherever you want to be doing your workouts, all in five
minutes per week. This episode and all this content is produced in Sydney,
Australia, and I’d like to acknowledge the Gadigal of the Eora Nation, who are the
traditional indigenous custodians of this land.
[00:09:55] Much, much, much respects. If you want to contact us about anything,
email talk at [00:10:00] dlakecreates. com. We’re also on the socials, mainly
Instagram and Strava right now. Just search One Better Run or D Lake Runs. Small
steps now, lifelong impact later. Peace.