Run Your Fastest 5K

For Active.com

Every runner remembers their first long-distance race and the feeling of victory and achievement when the finish line was finally just steps away. But do you remember where you were when you ran your fastest 5K?

For many southern California runners--and 16 world record holders--the answer is most definitely "at the Carlsbad 5000."

Since 1986, tens of thousands of runners and walkers have flocked to the Village of Carlsbad to toe the starting line on Grand Avenue and then run along the flat 3.1-mile course. They whisk by the Pacific Ocean before turning down Carlsbad Village Drive for a downhill race to the finish with thousands of spectators cheering them on.

In the past ten years, the 5K may have given way to the more popular marathon and half-marathon endurance events, but don't let that fool you. The Carlsbad 5000 still draws the crowds as the World's Fastest 5K and site of the legendary post-race Party by the Sea.

Train to Run Your Fastest 5K

"If you really want to run a good 5K," Carlsbad champion and so-called Mr. Carlsbad 5000 Steve Scott suggests, "you need to devote four to six weeks to some form of interval training." Whatever you do, Scott pleads, "don't expect to do anything in a race unless you've done it in practice."

When training for a fast 5K you need to "up your tempo," he advises. "Once a week, you need to start preparing yourself to run at a faster tempo, and 400-meter distances are a great start."

Scott suggests starting with four to six 800-meter runs, with equal recovery for the time it takes you to run. But in reality, "you want to stretch it out so that you're running half-mile to one-mile intervals at your goal pace." However, don't let your total volume exceed more than three miles.

"You should work up to mile repeats at your new, faster tempo, but as you get closer to the race, drop back to running some 400-meter distances during race week. The farther the interval that you run," says Scott, "the more true the pace that you will run in the race."

Carlsbad Coach's Corner

What other words of wisdom can a Cal State San Marcos track coach and American record holder in the mile offer to fast 5K hopefuls? "Don't just do intervals two weeks before the race. Don't wait 'til the last minute," Scott offers.

He says that your body goes through a transition. "You'll feel great on the first workout and crappy on the second, but be patient. By the third, fourth and fifth workouts your body will adapt to that pace."

Be prepared to put in the time needed for rehabilitation. "The faster you run, the more pressure on your hamstrings. So be sure to stretch and ice any problem areas," Scott advises.

Steve Scott will run another Carlsbad 5000 on April 6. As master of the mile and king of the Carlsbad 5000, Scott shares some insight on the design of the world's fastest certified 5K loop.

"After the first few blocks on Grand Avenue, when you reach Carlsbad Boulevard, there is a slight uphill and then a long, slow, steady downhill," he offers. "This is a point where you can make up some time." As you're working your way down Carlsbad Boulevard, enjoy the beautiful view of the Pacific Ocean and sandy shores calling your toes for a post-race cool-down.

Scott says that the second mile is usually the slowest in Carlsbad, but there's time to make up for it by taking advantage of the downhill section of the race. Don't hold back, but also be intelligent in your pace. By the time you reach the second mile and make the turn at Tamarack--keep in mind to maintain your effort, not pace.

After you cross the intersection at Carlsbad Village Drive, there is a nice downhill slope through mile three. "Once you make the turn at Mountain View, it's like when you're riding a horse," Scott offers. "The horse is slow on the way out, but can smell the barn on the way back."

By the time you've made the turn at Mountain View and are heading back to Carlsbad Village Drive, there's no need to giddy-up. "Usually the last mile takes care of itself."

Prepare Your Body, But Also Your Mind

Just because you're running a 5K doesn't mean you don't need to train your mind, too. Scott advises his runners to do their mental preparation while training in the weeks before the race, not the night before.

"If you train and run properly, you're really hurting that last mile," Scott says. "But if you extend too much mentally into that pain, it will drain you by race time."

You should be mentally relaxed by race week. "The faster you plan to run, the more emotionally prepared you need to be," he advises. "In a marathon, the pain is long and drawn out, but in a 5k the pain is going to be more intense if you're really running the right way."

Once race week comes around, relax and don't think about the race again until race morning. The night before the race, Scott always likes to have a glass of wine--he never overdoes it, but just one glass helps him relax and helps him sleep.

Not that he needs the glycogen like a marathoner, but Steve always enjoys a pasta meal the night before--it helps his psyche.

Training Tips From a Triathlete

Jessi Stensland emphasizes the importance of negative splitting when training for a 5K. "There is so much energy and excitement at the start of the Carlsbad 5000. It's so easy to go too hard, too fast--and then your body crashes," she cautions.

"When training, get used to building into your intervals or tempo runs. That should help you control yourself for the first half of the Carlsbad 5000 and leave the best for last as you chase the last half-mile downhill to the finish line."

Jessi Stensland's favorite 5K track workout has been passed down to her by many distinguished runners. "This is a short workout, so it's easy to get pumped about, and it gives a ton of great feedback about fitness level and efficiency," says Stensland.

There are two elements to Jessi's workout: the running and the rest. "The fitter you get, the faster you'll be able to run the 400 meters," Jessi advises "and the less time you'll need to recover during the 200 meters." The goal is to decrease the time you need for each element, and therefore decrease your overall 5K time.

Try It for Yourself:

• Run 8 x 400 meters -- with 200 meters active recovery between and an extra 200 meters active recovery at the end to bring the total to 5K.


• Be sure to run the 8 x 400 meters hard -- at a pace you can maintain for all eight sets.


• Run the 200 meters as active recovery, taking as much time as you need in order to maintain your 400-meter pace.

"Don't forget to get your splits," reminds Stensland. "Yes, it's time to finally learn how to work your watch!"

Start your watch at the beginning of your track run and get lap splits for each 400-meter and 200-meter run. Stop your watch after the additional 200 meters for your 5K time. Jessi likes to repeat this workout every two to three weeks throughout her training season.

"I love getting the instant feedback about how my fitness is coming along; it's been a great confidence-builder for me," says Stensland. "The more I know, the better I know I can get."

Try Jessi's workout in the coming weeks and get ready to run one of your fastest 5K's at the Carlsbad 5000.