How to run a Faster 5km: My top 3 Running Workouts! Coach Sage Canaday of Higher Running - Vo2maxProductions

Intro

This is a quick summary of How to run a Faster 5km: My top 3 Running Workouts! from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to watch the full video for all the details.

Key Points

• Build a solid base of easy Zone 2 mileage before adding quality sessions, and sprinkle in regular strides to protect against injury.
• Workout #1 – 400 m repeats: Run 200‑400 m repeats at 3 k or 2‑mile race‑pace (a few seconds faster than your 5 k goal). Do 6‑12 reps, decreasing rest from ~90 s to ~60 s between reps to keep the heart rate elevated.
• Workout #2 – V˙O₂ max intervals: 800 m or 1 km repeats at your current 5 k pace (or slightly faster). Aim for 4‑6 repeats (up to 8) with 2‑minute active recovery (not full rest). Each 800 m should be around 3 min; rest about 2 min.
• Workout #3 – Threshold/Tempo: 15‑20 min continuous run at ~80 % effort (roughly 20‑30 s per mile slower than 5 k race pace). Think of it as a sustained LT2 effort, not an all‑out race.
• Keep the mix balanced: easy mileage + long run + strides + these three quality sessions.

Workout Example

Day 1 – 400 m Repeats

• Warm‑up: 10 min easy jog + dynamic drills
• 8 × 400 m at 3 k race‑pace (≈2‑3 s faster per 400 m than your 5 k goal)
• Rest: start 90 s, progressively drop to 60 s between reps
• Cool‑down: 10 min easy jog

Day 2 – V˙O₂ max Intervals

• Warm‑up: 10 min easy + strides
• 5 × 800 m at 5 k goal pace (≈3 min each)
• 2‑min active jog or walk between repeats
• Cool‑down: 10 min easy jog

Day 3 – Tempo Run

• Warm‑up: 10 min easy
• 20‑minute continuous run at 80 % effort (≈20‑30 s per mile slower than 5 k race pace)
• Cool‑down: 10 min easy jog

Closing Note

Give these three workouts a try this week and tweak the paces to match your own recent 5 k times using the Pacing app. Consistency and a little patience will bring you faster 5 k times—go for it!

References

• How to run a Faster 5km: My top 3 Running Workouts! Coach Sage Canaday of Higher Running - YouTube (YouTube Video)

Workout - 5k VO₂ Max Booster

• 10min @ 8'00''/km
• 5 lots of:
  • 800m @ 5'00''/km
  • 2min rest
• 10min @ 8'00''/km

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