So you want to run a faster 5k?
We’ve got five running workouts for you to try during 5k training.
These are aimed at runners who are comfortable running a 5k distance and who already do some faster workouts as part of their training. If you’re new to intervals then try the first workout before progressing as some of these are more advanced sessions aimed at helping you run a 5k personal best.
If you want some more 5k workout inspiration then check out these 10 workouts to help you run a faster 5k.
HOW TO RUN A 20-MINUTE 5K?
Sarah set herself the target of running a sub-20 5k. Here are some of her favourite workouts to try. Each of these can be scaled up or down to your own pace. Here’s a pace chart for 5k.
5 GREAT WORKOUTS TO RUN A FASTER 5K
10 x 1 MINUTE
Consider this a bonus workout before the main event! It’s a great first workout to run in your 5k training, or any training block!). After a 10-15 minute warm up, do 1 minute fast (don’t worry about pace, just run at a speed that’s sustainable for 1 minute). Recover with a 1 minute walk. Do 10 x 1 minute fast. Progress this by doing 10 x 90 secs then 10 x 2 minutes.
PROGRESSION TEMPO RUN
This is developed from Sarah’s video above. We’ve suggested two choices; one for early in your training block and the other for the middle or near the end (which is more challenging). This is a great workout as you’re putting in more effort as the run gets harder – and that’s great practice ahead of your race.
Adjust your paces accordingly, but Sarah is training for a 20-minute 5k which is 4:00 per km, so they are the paces listed below.
PYRAMID WORKOUT
This is a fun workout, but a tough one! Short and fast to begin, longer and steady in the middle, then back to short and fast. You can do this on a track, or find a flat place to run. As always, adjust the paces to suit your current training (the suggestions below are targeting a 20-minute 5k). The recovery can be a walk, but jog if you prefer.
2k warm up
200m @ 3:50 (60s recovery)
400m @ 4:00 (90s recovery)
600m @ 4:10 (90s recovery)
800m @ 4:15 (120s recovery)
1k @ 4:20 (120s recovery)
800m @ 4:15 (120s recovery)
600m @ 4:10 (90s recovery)
400m @ 4:00 (90s recovery)
200m @ 3:50 (60s recovery)
2k cool down
2 x (7 x 400m / 1 x 200m)
This is the peak workout in Sarah’s 5k training video above. Run each 400m at goal 5k pace and run the 200m faster. This is a brilliant workout to learn to run at goal race pace with just a short recovery in between.
1k warm up
7 x 400m (40s standing recovery)
1 x 200m
Three minute recovery / walk back to start line
7 x 400m (40s standing recovery)
1 x 200m
1k cool down
3 x (1 MILE / 1 MINUTE)
An adapted version of the classic 3 x 1 mile workout. Run the mile reps at race pace, take a 30 second walk then run hard for 1 minute. Here you’re training to run fast under fatigue. It’ll simulate the end of 5k when you’re pushing really hard.
10 minute warm up
1 mile (30s walk)
1 minute (60s walk)
1 mile (30s walk)
1 minute (60s walk)
1 mile (30s walk)
1 minute (60s walk)
10 minute cool down
5k PB SESSION
This is another workout we’ve seen on the channel before in the video below with Sarah and Mo, and they called it the ‘5k PB Session’. It’s a steady run into 15 total minutes at 5km pace.
2k warm up
3km @ half marathon pace
3 mins easy jog
5 mins @ 5k pace (60s walk/jog)
4 mins @ 5k pace (60s walk/jog)
3 mins @ 5k pace (60s walk/jog)
2 mins @ 5k pace (60s walk/jog)
1 min @ 5k pace (60s walk/jog)
1k cool down
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Want some more ideas? Here’s 10 workouts to help you run a faster 5k! And here’s a 5k pace chart to help with your training and racing.
Watch Andy pacing Jess to a fast 5k and you can follow the run in real time, with top tips from Olympian Andy.
