Shouldnt we work more TEMPO & less, say, 400s?' “Aha! Remember, for it to constitute exercise it has to raise your heart rate, get you breathing harder, and breaking a sweat. What anaerobic … It's the race where real distance runners drop down, taking a break from the usual smorgasbord of 15Ks, marathons, and 24-hour relays to … But a 5K is over 2 minutes, so it’s not an anaerobic effort”. So, if a 5K race is between 88-93% aerobic (Sports Medicine 2001), then why are we doing so much anaerobic work? Combined zone races have a comfort zone and a critical zone. Shouldn’t we work more TEMPO & less, say, 400’s? The body of evidence is clear: your optimal easy run pace for aerobic development is between 55 and 75 percent of your 5k pace, with the average pace being about 65 percent. When people say 95-97% heart rate is anaerobic, they're not quite correct. One mistake runners make when training for the 5k or 10k is running lots of fast VO2 max workouts, which improves the speed component. A study in the Journal of Applied Physiology verified those sentiments, and mentioned that aerobics are optimal for reducing fat mass and body mass over resistance training. The runners with the fastest 20m times would also be fastest in the 5k. While this linkage seems illogical, since the sprint is an ‘anaerobic’ event and the 5k is a test of ‘aerobic… Fitness tests can be used to explain and understand why one athlete is quicker, fitter or stronger than another. Specifically, for your long runs, the research indicates running 50-55 percent of 5k pace is provides near optimal physiological aerobic … 'So, if a 5K race is between 88-93% aerobic (Sports Medicine 2001), then why are we doing so much anaerobic work? Many group classes, like Jazzercise, incorporate both exercises. However, a far greater proportion of the energy is derived aerobically, hence why 5k is considered an aerobic event and a greater percentage of the training volume is dedicated to aerobic work. In fact, one of the simplest and most effective forecasting techniques is to time each runner in a 20m dash. have an aerobic and anaerobic component of energy contribution, and are called combined zone races. That's funny because literally everyday there is a post on how-to improve and literally everyday the answer is to 'slow down and keep consistent,' Competitive fitness is affected by many different physiological factors – aerobic fitness, anaerobic condition, strength, power, muscular endurance, flexibility, body weight and composition – as well as psychological factors. Aerobic exercise increases your endurance and cardiac health while anaerobic exercise will not only help you burn fat but also help you gain lean muscle mass. The scale of Aerobic Training Effect (TE) goes from 0.0 to 5.0, where 0.0 means “no effect” and 5.0 is “overloading.” Beat your personal best in a 5k race, you probably get a Training Effect of 4-5 (“highly improving” or “overloading”). Aerobic and anaerobic segments are placed in perfect balance to give you maximum fat burning benefits. Examples of Aerobic and Anaerobic Exercises Aerobic: Walking, jogging, running, rowing, elliptical training, cycling, skipping, swimming and dancing are all types of aerobic exercise. It's anaerobic in the sense that some of the energy is derived anaerobically. If that were the case a 100M sprinter could run with his mouth gaffer taped shut and still hit the same time as his rivals. Anaerobic exercise is well-known for building muscle, and aerobic exercise is even more recognized for shedding fat. This is of course true, but what people don’t always realise is that your body is never generating energy on a 100% aerobic or anaerobic basis. The 5K is the race where runners come to meet.