Combine speed and endurance in one session with this 5K sharpener workout to get you race-ready

The 5K is a tough race. It’s short compared to other distances so you need to tackle it with some speed, but long enough that maintaining that speed for the entire race is a significant challenge. In other words, the 5K hurts. 

Learning to combine speed with endurance, while still having enough left in the tank for a strong finishing kick is key to success in the 5K, and this workout will accomplish just that. If you’ve got a 5K on the calendar, try this session a week or two out from your goal race to prepare you for the demands of the distance.

The 5K sharpener

The best place to perform this workout is on a track, but if you have a GPS watch you could run this workout on the road as well. We’ve also included a timed alternative, for those who have neither. This is a pretty big workout, so it is geared toward intermediate and advanced runners. Beginners, try these workouts instead.

The goal of this workout is to run the longer reps slightly slower than 5K race pace (although you can speed up to race pace for the 1K and 800m intervals if you wish). Then, start the 300m and 200m sets at the end at 5K race pace and try to speed up as the reps get shorter.

The workout

Warmup: 10-15 minutes easy jog, followed by form drills and strides

Workout: 1,600m, 1,200m, 1,000m, 800m / 3:30 standing rest between each rep and 5:00 recovery at the end of the set. Follow with 2 x 300m / 1:30 rest / 2 x 200m / 1:30 rest

Timed version: 6 min, 5 min, 4 min, 3 min / 3:30 standing rest between each rep and 5:00 recovery at the end of the set. Follow with 2 x 1 min /1:30 rest / 2 x 40 seconds / 1:30 rest

Cooldown: 10-15 minutes easy jog, followed by light stretching.

posted Friday April 15th
by Brittany Hambleton