Andy's 5K Speed Sharpener

Workout - Andy's 5K Speed Sharpener

• 10min @ 9'00''/mi
• 2 lots of:
  • 2.0km @ 5'30''/mi
  • 2min rest
• 2 lots of:
  • 800m @ 5'15''/mi
  • 1min 30s rest
• 2 lots of:
  • 600m @ 5'00''/mi
  • 1min rest
• 2 lots of:
  • 400m @ 4'45''/mi
  • 45s rest
• 2 lots of:
  • 200m @ 4'30''/mi
  • 30s rest
• 10min @ 10'00''/mi

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Intro

The FOD Runner takes on a bold target in “CAN I BREAK 15:50 IN MY FINAL 5K RACE?! PLUS LONDON MARATHON 2026?!”. The session and the logic behind it are useful. Here’s the takeaway. Watch the full video for the complete story.

Key points

• Mental prep first. Arriving at the start line switched on and confident gets you halfway.
• Tuesday and Thursday have different jobs. Short, sharp intervals at 5K pace or faster on Tuesdays. Longer reps built around marathon effort that gradually speed up on Thursdays.
• Each rep has a target effort: 2 km at tempo-10K, 600 m at 5K race pace, 400 m a shade quicker, 200 m at max effort. Adjust for wind and hills.
• Plan what you’re running before you start, and don’t let early confidence push you into pacing mistakes.
• After race day: a heavy mileage block with double-threshold work to build toward London 2026.

Workout example (Thursday, 6 days before the race)

2 × 2 km   @ tempo-10K effort (about 5:25-5:35 per mile)   2-min jog recovery
2 × 800 m @ just a shade faster than 5K pace (about 5:15 per mile)   90-sec jog
2 × 600 m @ 5K race pace (about 5:00 per mile)                     60-sec jog
2 × 400 m @ 4:45-4:50 per mile                                       45-sec jog
2 × 200 m @ all-out (about 4:30 per mile)                            30-sec jog

Run the reps in the order shown, adjusting for headwind/tailwind as Andy did. Keep HR below 150 on the longer reps to stay aerobic, then let it climb on the fast intervals.

Closing note

Try this session at your own 5K pace about a week before race day. Track it in the Pacing app. Go break that 15:50 barrier and keep building toward London 2026.

References

• CAN I BREAK 15:50 IN MY FINAL 5K RACE?! PLUS LONDON MARATHON 2026?! - YouTube (YouTube Video)