5k Speed Ladder

5k Speed Ladder

Workout - 5k Speed Ladder

  • 12min @ 7'30''/km
  • 4 lots of:
    • 100m @ 4'10''/km
  • 2 lots of:
    • 1.0km @ 5'10''/km
    • 200m @ 7'30''/km
    • 1.0km @ 5'00''/km
    • 200m @ 7'30''/km
    • 1.0km @ 4'50''/km
    • 3min @ 7'30''/km
  • 12min @ 7'30''/km
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Intro

Here’s a solid breakdown of HOW TO RUN A FAST 5K | 2 Key 5km Workouts from That Running Guy. The key takeaways are condensed below so you can try one of these sessions this week. The full video has more depth.

Key points

  • To run faster 5K times you need speed work, but only after your aerobic base is solid. Then you can layer in interval sessions.
  • Progress matters. Tempo runs first, then threshold, then speed intervals. The progression helps prevent injury.
  • Recovery time should match your fitness. Start with 2 minutes of easy jogging between repeats and move to 3 minutes if you need more.
  • Run repeats at 10 seconds per km faster than 5K race pace (or slightly slower if doing multiple sets) to sharpen race speed.

Workout example

Workout 1, 2 km repeats

  • 4 repeats of 2 km each.
  • Pace: 5K pace minus 10 seconds per km (noticeably faster than goal race pace).
  • Recovery: easy jog for 2 minutes between repeats, up to 3 minutes if needed.

Workout 2, 1 km ladder (3 x 1 km) with variable paces

  • 1 km at 5K pace + 10 seconds per km.
  • 200 m jog recovery.
  • 1 km at 5K pace.
  • 200 m jog recovery.
  • 1 km at 5K pace minus 10 seconds per km.
  • Repeat the full set 2–3 times depending on fitness.

Practical tips

  • Recovery isn’t fixed. A 200 m jog is roughly a minute, but adjust to what feels right.
  • If you can’t finish the full workout, start with fewer repeats and build up.
  • The Pacing app calculates exact target speeds from your 5K pace.

Closing note

Pick one of these workouts this week and set the paces in the Pacing app to fit your current fitness.

References

Inspired by That Running Guy

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