Running News Daily

This workout will have you primed for you next 5K

If you’ve got a 5K on your race calendar, it’s time to hit the track and get some speedwork in. This workout will help you practice your 5K pace while also pushing the pace a little to improve your top-end speed, which will put you well on your way to a new personal best.

This workout switches between longer, 500-meter intervals and shorter, 200-meter intervals. The goal is to run the longer sections at your 5K pace, and then crank things up a notch or two during the 200s. You get plenty of rest between sets, so don’t be afraid to push yourself and see what you can do. This session should have you feeling pretty gassed at the end, so make sure you plan for an easy day the next day.

The workout

Warmup: 15-20 minute easy jog, followed by form drills and strides

Workout: 

2 x 500m at 5K pace, with 1:30 rest between intervals

2:30 rest

5 x 200m at a fast pace, with 1:30 rest between intervals

2:30 rest

2 x 500m at 5K pace, with 1:30 rest between intervals

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