HOW TO GET A 5K PB | Run A Faster 5k With These Speed Workouts - The Running Channel

Aug 13, 2025

This is a quick summary of HOW TO GET A 5K PB | Run A Faster 5k With These Speed Workouts from The Running Channel. 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

Speed comes from regular interval training: short, fast bursts followed by brief recoveries.
Consistency each week is the biggest driver of improvement.
Warm‑up and a few drills are essential before hitting your target 5K pace.
If you lack a track, convert distances to time (e.g., 2‑minute efforts) and find a straight, low‑traffic road or park.

Workout Example (all paces are at your target 5K race pace, not your current easy pace):

Warm‑up – 10‑15 min easy jog + dynamic drills.
Intervals – Choose one of the following structures:
- 8 × 600 m with ~1 min jog recovery (or 90 s if you’re new).
- Pyramid: 200 m, 400 m, 600 m, 800 m, 1 km, 1.2 km, then back down (same recoveries).
- Time‑based if no track: 10 × 2 min fast efforts, 1 min easy jog between.
Cool‑down – 5‑10 min easy jog.

Practical Tips to Try Right Now

Start each interval at a pace you can hold for the whole 5K; avoid sprinting beyond that.
Keep recovery time roughly half the interval duration (e.g., 2‑min effort → 1‑min recovery) and gradually shorten it as you get fitter.
On hilly routes, accept a slower uphill pace but keep the effort level consistent.
Use a friend as a pacer on race day or during a hard session to stay on target pace.
Stay positive with a simple mantra (e.g., “strong and steady”) to combat negative thoughts.

Closing Note Give these speed intervals a go this week, tweak the repeats or distances to match your current fitness, and track the effort in the Pacing app. You’ll be on your way to a new 5K PB—good luck, and enjoy the run!