How To Run A Fast 5k - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of How To Run A Fast 5k from The Running Channel. It’s a solid episode – we’re breaking it down so you can try the workout today. Be sure to watch the full video for the full context.

Key Points

Goal‑setting: Aim to break 16 min for a 5 k (Andy’s target) and use a recent PB (15:33) as a benchmark.
Training mix: Combine long‑runs (20‑21 km weekly), recovery runs, and focused speed sessions.
Interval ideas: 8 × 400 m at race‑pace, 3 km threshold run (slower than race pace), 2 km repeats at race‑pace with ~90 s recovery, and a 400 m “mile‑pace” effort.
Pacing strategy: Start slightly aggressive, settle into a negative‑split pattern, and finish strong – avoid going all‑out too early.
Practical tips: Warm‑up properly, cool‑down, track paces in minutes per kilometre (≈ 4:30 km), use simple watch screens (lap pace, total time), and experiment with virtual‑partner or Pace‑Pro tools for hill‑adjusted pacing.

Workout Example (copy‑and‑paste into your Pacing app)

Warm‑up: 10‑15 min easy jog + 3 × 100 m strides

1. 8 × 400 m @ race‑pace (≈ 4:30 km) – 90 s jog recovery
2. 3 km @ threshold pace (≈ 5:00 km) – steady effort
3. 2 km × 2 @ race‑pace – 90 s recovery between repeats
4. 400 m @ mile‑pace (≈ 4:00 km) – finish fast

Cool‑down: 10 min easy jog + stretch

All distances are in kilometres; adjust paces to match your current fitness level.

Closing Note

Give this 5 k workout a go, tweak the intervals to suit your own pace, and track everything in the Pacing app. You’ll feel the speed boost fast – now go out and crush that sub‑16 min 5 k! 🎉