This ultrarunning champ’s 5K workout will make you faster

No matter what distance you're training for, you'll boost speed and running economy with this fun, fast session.

Whether you are training for a 10K PB this season or hoping to run your first ultra, you’ll benefit from adding a speedwork session (like this one) to your training toolbox. Utah-based running coach, personal trainer and ultrarunning champ Rhandi Orme has a workout that she likes to prescribe to her athletes, as well as using herself (and she suggests modifications for all levels of runners).

“This is a workout that long-distance athletes can benefit from,” she told Canadian Running. “Having top-end speed on the shorter distances improves runners’ VO2 max and running economy, which helps us run faster and stronger at longer distances, too. 

The workout

Warm up with 15-20 minutes of easy running, followed by dynamic drills or stretches.

Run 5 x 2 minutes at 5K goal pace, with two minutes of recovery jogging between intervals.

Run 4 x 2 minutes at 5K goal pace with a minute’s recovery jog between intervals.

Finish your speedwork with a fast mile, to see what you can do on tired legs (all effort-based for this final interval). “Don’t look at your watch. Pretend you are running the last mile of your next 5K race,” says Orme.

Cool down with 10-20 minutes of easy running.

*Bonus: any time after this hard effort (but on the same day) is ideal for your leg-strength training session.

Modifications

Shorten or extend intervals based on your current level of fitness. Orme suggests that beginners start with 4 x 30 seconds (at goal pace) and then 2 x 60 seconds. “You can also increase the recovery time between intervals,” says Orme. For newer runners, reducing the “fast-finish” mile to a “fast-finish” half-mile is a great option, and Orme suggests playing with the recovery time and the number of intervals based on your current fitness.

“Once the workout begins to get more comfortable, you can increase the intervals and reduce the recovery, working your way up to the full workout,” says Orme. “I would recommend doing this workout every other week, until you see a noticeable improvement.” For experienced runners hoping to add more volume, she suggests extending the warmup and cooldown.

Remember to follow a harder training day like this one with a rest day or easy-run day.

posted Wednesday January 31st
by Keeley Milne