5k Speed Finisher

Workout - 5k Speed Finisher

• 10min @ 6'00''/km
• 2.0km @ 5'00''/km
• 3min rest
• 4 lots of:
  • 800m @ 4'30''/km
  • 1min 30s rest
• 400m @ 4'00''/km
• 5min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/5k-speed-finisher-29c17722

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

The Running Channel’s How To Run A Fast 5k episode is packed with solid advice. The main takeaways are pulled out below so you can try the workout this week. Watch the full video for context and more detail.

Key points

• Goal-setting. Target sub-16 minutes (Andy’s goal), using your recent 15:33 PB as a reference.
• Training mix. Weekly long runs (20–21 km), easy recovery runs, and dedicated speed sessions.
• Interval ideas. 8 x 400 m at race pace, a steady 3 km threshold block (slower than race pace), 2 km repeats at race pace with ~90 s between efforts, and a closing 400 m at mile pace.
• Pacing strategy. Start controlled, settle into a negative-split rhythm, and finish strong. Don’t race too hard from the gun.
• Practical tips. Take warm-up and cool-down seriously. Record pace in min/km (target ~4:30/km). Keep watch displays minimal (lap pace and total time). Experiment with virtual pacing tools or hill-adjusted pacing if you have them.

Workout example (copy into your Pacing app)

Warm-up: 10–15 min easy jog + 3 x 100 m strides

1. 8 x 400 m at race pace (~4:30/km), 90 s jog recovery
2. 3 km at threshold pace (~5:00/km), steady effort
3. 2 km x 2 at race pace, 90 s recovery between repeats
4. 400 m at mile pace (~4:00/km), finish fast

Cool-down: 10 min easy jog + stretch

All distances in kilometres; adjust pace targets to your current fitness.

Closing note

Try this workout, modify the intervals to suit your level, and log everything in Pacing.

References

• How To Run A Fast 5k - YouTube (YouTube Video)