How To Run a Faster 5k Without Getting So Tired (5 New Sessions) - This Messy Happy
Intro
This is a quick summary of How To Run a Faster 5k Without Getting So Tired (5 New Sessions) from This Messy Happy. 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
- Training window: Aim for a 10‑week cycle (two 4‑week blocks of 3 hard weeks + 1 recovery week, followed by a 2‑week taper).
- Frequency: New speed sessions 1×/week for beginners, 2×/week for experienced runners.
- Non‑negotiables: Warm‑up with drills, cool‑down, and proper recovery (walk/jog between repeats).
- Pace guidance: Most intervals are done at 1500 m race pace, kilometer pace, or 10K/half‑marathon pace depending on the session’s goal.
- Goal: Push the lactate threshold from both above and below to improve 5K speed without excessive fatigue.
Workout Examples
1️⃣ Reduce‑Increase (Progressive Fast‑Slow)
| Reps | Distance | Pace | Recovery |
|---|---|---|---|
| 1 | 800 m | 1500 m pace | 200 m walk |
| 2 | 600 m | 1500 m pace | 200 m walk |
| 3 | 400 m | 1500 m pace | 200 m walk |
| 4 | 300 m | ~1 km pace | 100 m walk |
| 5 | 200 m | ~1 km pace | 100 m walk |
| Run the sets in order, increasing speed as the intervals get shorter. |
2️⃣ 5K Pace Pyramid
- 1 min @ 5K pace → 30 s walk/jog
- 2 min @ 5K pace → 1 min walk/jog
- 3 min @ 5K pace → 1.5 min walk/jog
- 4 min @ 5K pace → 2 min walk/jog
- 5 min @ 5K pace → 2.5 min walk/jog
- Then descend back: 4‑3‑2‑1 min with the same recovery ratios.
3️⃣ Olympic Marathon‑Style Fast Repeats
- 400 m @ 1500 m pace → 90 s jog
- 300 m @ 1500 m pace → 90 s jog
- 200 m @ 1500 m pace → 90 s jog
- Rest 3 min, repeat 3–4 times.
4️⃣ Lactate‑Threshold 1200‑1600 m Repeats
- 1200 m or 1600 m at 10K/half‑marathon pace
- 2 min easy jog recovery
- Start with 4 repeats, build to 5‑6. Keep total session under 60 min including warm‑up/cool‑down.
5️⃣ Hill Repeats (Technique + Threshold)
- Find a hill that takes ~1 min to climb at a moderate effort.
- 1 min uphill at half‑marathon pace (good form) → walk down.
- Turn around, 30 s at ~10K pace → walk down.
- Repeat for ~45‑60 min total.
Practical Tips
- Always start with a 10‑15 min easy jog + dynamic drills.
- Keep recovery easy; the goal is quality work, not full rest.
- Adjust paces to your current fitness—use a recent 5K or 10K race time as a guide.
- Rotate the five sessions over the 10‑week block; two sessions per week can be paired (e.g., Reduce‑Increase + Hill repeats).
- Keep easy runs (60‑80 % of weekly mileage) to maintain aerobic base.
Closing Note
Give these five sessions a try, tweak the paces to fit your own numbers, and track them in the Pacing app. Consistency and smart recovery will have you shaving seconds off your 5K in no time. Keep pushing, and enjoy the faster, fresher runs ahead! 🚀
References
Workout - 5K Pace Pyramid
- 12min @ 6'30''/km
- 1min @ 5'00''/km
- 30s rest
- 2min @ 5'00''/km
- 1min rest
- 3min @ 5'00''/km
- 1min 30s rest
- 4min @ 5'00''/km
- 2min rest
- 3min @ 5'00''/km
- 1min 30s rest
- 2min @ 5'00''/km
- 1min rest
- 1min @ 5'00''/km
- 12min @ 7'30''/km
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