How to run a faster 5k - The Extra Mile episode 4 - Pro:Direct Running

Aug 13, 2025

This is a quick summary of How to run a faster 5k – The Extra Mile episode 4 from Pro:Direct Running. 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:

Build speed with short, high‑intensity interval sessions that can be timed rather than distance‑based. These sessions are a cornerstone of effective training, and you can explore more science-backed workouts in our complete guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Add safe weekly mileage by including 1–2 easy, conversational runs (≈30–60 min, HR ≈140–150 bpm).
Use form‑boosting drills like 100‑150 m strides at ~95 % effort to increase stride length.
Practice goal‑pace pacing in 1 km blocks; for a 20‑min 5K aim for ~4 min/km. Getting comfortable with your race pace is crucial, and for a comprehensive look at this and other race-day tactics, our article on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time is a must-read.

Workout Example:

“1‑2‑3‑4‑4‑3‑2‑1” interval –
- 1 min @ near‑max effort (≈90 % intensity) → 1 min easy jog
- 2 min @ near‑max effort → 2 min easy jog
- 3 min @ near‑max effort → 3 min easy jog
- 4 min @ near‑max effort → 4 min easy jog
- Then reverse: 4‑3‑2‑1 minutes back down the work intervals.
“248‑842” interval –
- 2 min @ all‑out effort → 2 min easy
- 4 min @ all‑out effort → 2 min easy
- 8 min @ all‑out effort → 2 min easy
- Repeat the pattern for a total of ~20 min of hard work.
Low‑intensity runs – 1–2 times per week, 30–60 min at a relaxed pace where you can hold a conversation (HR 140‑150 bpm).
Strides – 5–8 reps of 100‑150 m at ~95 % effort, full recovery jog between reps.
Pace practice – During a regular run, pick a 1 km segment and hold your target 5K race pace (e.g., 4 min/km for a 20‑min 5K).

Closing Note:

Try these sessions this week, tweak the work intervals to match your current fitness, and track the paces in the Pacing app so you can personalize the workout for your own goals. Keep pushing, and you’ll be faster on race day! Once you’ve crushed your 5K, you might be ready for a new challenge. The same principles of smart training can help you in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Remember to watch the full episode on the Pro:Direct Running channel for more context, additional tips, and the latest gear updates.