HOW TO RUN A FASTER 5K (5 TIPS) - The FOD Runner
Intro: This is a quick summary of HOW TO RUN A FASTER 5K (5 TIPS) 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:
- Hill strides on a gentle hill (4 × 20 sec at ~95 % effort, easy jog back down) improve leg turnover and prevent “jelly legs.”
- Progress session duration: start the block with short, fast work (e.g., 8 × 400 m + 4 × 2000 m, 75 s rest) and gradually increase reps/volume (e.g., 14 × 400 m at 45 s jog) as you near race day.
- Increase overall weekly mileage gently – the author began ~55 mi/week and peaked around 69 mi/week, letting the body adapt without excess fatigue.
- Train a wide pace spectrum – mix marathon, half‑marathon, 10 k and dedicated 5 k sessions each week to build both endurance and speed.
- Include multiple tune‑up races – two goal races (mid‑block and end) plus a couple of extra races give race‑day sharpness that can’t be replicated in training.
Workout Example:
- Week 1 sample: 8 × 400 m fast (≈5 k race pace) + 4 × 2000 m at slightly slower than race pace, 75 s recovery between 400 m reps.
- Later weeks: 14 × 400 m with 45 s easy jog recovery, lock in race‑pace effort.
- Hill strides: 4 × 20 s uphill at ~95 % max effort, jog/walk back down; increase to 6‑8 reps in later blocks.
Closing Note: Try adding these five tactics to your next 5 k training block and tweak the paces to suit your own fitness in the Pacing app. You’ll likely feel stronger, faster, and more race‑ready. 🎉
All the specifics come from the original video – watch the full episode for deeper explanations.
References
- HOW TO RUN A FASTER 5K (5 TIPS) - YouTube (YouTube Video)
Workout - 5k Race Pace Sharpener
- 15min @ 6'00''/km
- 4 lots of:
- 100m @ 3'30''/km
- 10 lots of:
- 400m @ 4'25''/km
- 1min rest
- 4 lots of:
- 20s @ 5'00''/km
- 12min @ 6'00''/km
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