Get FASTER With This 5k Specific Running Workout | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Get FASTER With This 5k Specific Running Workout from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The workout is built around a classic “6 × 1 km” interval, but the paces shift every two repeats to hit marathon, 10 k, and 3 k effort levels.
All repeats are run on a track or flat surface; recovery is a steady 1 min 30 sec jog (or walk) between each interval.
An optional finisher adds 4 × 200 m strides at roughly 800 m race pace to sharpen leg turnover for track‑type races.
Keep the early kilometers easy – the first two at marathon pace (~6 min / mile or ~3:40 / km) to protect your form, then speed up.

Workout Example:

Warm‑up – any easy jog of your choice (5–10 min).
Main set – 6 × 1 km repeats:
- Rep 1‑2: Marathon pace (~6 min / mile, ~3:40 / km).
- Rep 3‑4: 10 k pace (~5 min / mile, ~3:10 / km).
- Rep 5‑6: 3 k race pace (~4 min / mile, ~2:30 / km).
- Recovery: 1 min 30 sec easy jog or walk between each km.
Optional finisher – 4 × 200 m strides at 800 m race pace (~5 min / mile, ~3:10 / km) with a short walk back to the start.
Cool‑down – 5–10 min easy jog.

Closing Note: Give this session a go, adjust the paces to match your current training speeds in the Pacing app, and feel the speed boost for your next 5 k. Have fun, stay safe, and keep chasing faster miles!