The 5K has a reputation for being “easy,” but anyone who’s truly raced one knows better. It’s a distance that demands both speed and strategy, and is fast enough to hurt from the start, but also long enough to expose any weakness in pacing or fitness. Training for it builds leg speed, focus, and strength that carry over to longer races, and we have three workouts that are simple to adjust based on your fitness and goals. Whether you’re working toward a fall half-marathon or just getting back into a routine, a few weeks of targeted 5K work can make you a stronger, more efficient runner.
Alternating effort tempo
Instead of holding a steady pace, this tempo run has you shifting gears within each rep. It builds race-day focus and teaches your body to recover at a higher level of effort.
Warm up with 15 minutes of easy running, followed by a few strides.
Run 4–5 x 5 minutes, alternating each minute between slightly slower than tempo pace and slightly faster than tempo pace.
If you’re a newer runner, focus on perceived effort—think “comfortably hard” alternating with “controlled push.” To take the intensity up a notch, dial in your paces using a GPS watch and strive to hit your goal zones cleanly.
Cool down with 10–15 minutes of easy running.
Short recovery repeats
Your legs will feel humming and sharp after these short, quick repeats. This workout has you practising form and efficiency on slightly tired legs–ideal for replicating the end of a 5K race.
Warm up with 10 minutes of very easy running.
Run 10-15 x 300m intervals at your goal 5K pace, with 45-60 seconds of easy running after each, to recover.
Cool down with 5-10 minutes of easy running.
To make it easier, start with 10 reps and focus on consistency. To max out your legs, aim for 16 reps and add a 400m hard interval at the end.
Progression intervals
Warm up with 10 minutes of very easy running and 3 x 20-second strides.
Run 4–6 x 800m with 90 seconds’ rest between intervals. Start the first rep at 10K pace, and aim to finish the final rep at faster than 5K pace.
If you’re a newer runner, start with 4 reps; for advanced, kick it up to 7 or 8, or do 6 with the final one at all-out effort.
Cool down with 5-10 minutes of easy running.
One of these workouts can be added to your training plan, rotated weekly leading into race day, or used to sharpen your legs midway through a training cycle. Make sure to take a day of rest or very easy running following any speedwork session.
