Adding these five structured speed sessions to your training could help you reach that new 5K PB
5K speed-building workouts
Now you know the difference between zones, put them to the test with the five workouts below to build speed – hopefully in a fun way – before race day.
How and when to perform the workouts
Start with the first workout (1-min intervals) once a week for three weeks.
Progress to the second workout (2-min intervals) once a week for three weeks.
Run the third workout (1-2-3 intervals) once a week for the weeks leading up to your 5K race. It’s best to run this on flat, predictable terrain such as a path, road or track.
These interval workouts build speed, but the 3 x 1-mile tempo workout will improve stamina to run faster and more efficiently for longer periods. The key is to run at the right effort (your ‘red line’) so you can raise your lactate threshold.
Run this workout once a week and at least two days away from the interval run. If you’re new to running speed workouts, alternate this workout with the interval workout every other week, so you’re running one hard workout per week. Take note of your pace as you progress, as you’ll cover the miles more quickly as you improve.
Another key element of fitness for running a fast 5K is to build your endurance – or the ability to cover longer distances efficiently. For the 5K, that means running 5 to 6 miles once a week at a yellow zone effort. You can weave in a progressive endurance workout every two to three weeks. This combines all three effort zones – yellow, orange, red – and teaches you how to run in all three zones, which is an effective skill for pacing yourself on race day.
Finally, many a race is won and los tin the warm-up and pre-race prep. The shorter the race, the more intricate the warm-up should be, as racing for a 5K PB demands that you start out running hard, then go harder. The more you invest in a warm-up, the more easily your body will be able to push when the gun goes off. Use the warm-up below on race day. Aim to finish it 10 mins before the start.
5K speed-building workouts
- 8 X 1-MIN INTERVALS
Total workout time: 37 mins
- Walk and/or do dynamic stretches (such as walking lunges, side lunges, side-to-side and front-to-back leg swings) for 3 mins to warm up.
- Run 10 mins at an easy effort.
- Run 1 min at a hard but controlled effort in the red zone.
- Follow with 1 min of walking to catch your breath and recover.
- Repeat 1-min on/1-min off interval, 7 times for 8 total intervals.
- Run 5 mins at an easy effort.
- Walk 3 mins to cooldown completely.
2. 6 X 2-MIN INTERVALS
Total workout time: 45 mins
- Walk and/or perform dynamic stretches for 3 mins to warm up.
- Run 10 mins at an easy effort.
- Run 2 mins at a hard but controlled effort in the red zone.
- Follow with 1 min of walking then 1 min of very easy running to recover.
- Repeat 2 mins hard, 2 mins recovery, 5 times.
- Run 5 mins at easy effort.
- Walk 3 mins to cooldown completely.
3. 1-2-3 INTERVALS
Total workout time: 57 mins
- Walk and/or do dynamic stretches for 3 mins to warm up.
- Run for 10 mins at an easy effort.
- Run 1 min at a hard but controlled effort in the red zone, followed by 1 min of easy running.
- Run 2 mins in the red zone, then 1 min of easy walking and 1 min of easy running.
- Run 3 mins in the red zone followed by 1 min of walking and 2 mins of easy running.
- Repeat the 1-2-3 intervals 3 times in total.
- Run 5 mins at easy effort.
- Walk 3 mins to cool down.
4. 3 X 1-MILE TEMPO WORKOUT
Total workout distance: 4 to 5 miles
- Walk and/or perform dynamic stretches for 3 mins.
- Run 10 mins at an easy effort.
- Run 1 mile at an effort just outside your comfort zone (that’s the upper edge of orange).
- Walk for 2 mins to recover (take more time if needed).
- Repeat the mile effort and recovery 2 times for 3 in total.
- Run 5 mins at an easy effort.
- Walk 3 mins to cool down.
5. PROGRESSIVE ENDURANCE WORKOUT
Total workout distance: 5 to 6 miles
- Walk and/or perform dynamic stretches for 3 mins.
- Run 2 miles at an easy effort in the yellow zone.
- Run 1 mile in the orange zone, just outside your comfort zone.
- Run 1 mile in the red zone, a hard-but-controlled effort.
- Run 1 mile just outside your comfort zone, at the upper edge of the orange zone or an effort during which you can no longer talk in sentences.
- Walk 2 mins to recover (take more time if needed).
- Run 5 mins at an easy effort.
- Walk 3 mins to cooldown completely.
Race-day warm up
- Total warm-up time: around 15 minutes
- Walk briskly for 3 mins to wake up your muscles, add some dynamic stretches.
- Run 5 mins at an easy, conversational effort.
- Run 3 mins at a moderate to hard effort (not all-out).
- Run 6 x 15-sec accelerations (progress the speed to close to a sprint, then walk it out to recover).
- Perform 4 x 15-secs skipping drills (focusing on pushing off your toes and reaching your body forwards versus up in the air).
