HOW TO RUN FASTER 5K & 10K’s : AWESOME RUNNING INTERVAL SESSION - That Running Guy

Aug 13, 2025

Intro

We’re breaking down a fantastic interval session from That Running Guy designed to help you run faster 5K and 10K races. This workout is a powerful addition to any training plan, whether your goal is Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time or you’re aiming for a new personal best while Mastering the 10K.

Check out the full video for all the details, and read on for our summary so you can try it today.

Key Points

The session combines a 400 m, 800 m, and 300 m interval with short recoveries, repeated three times (total ≈ 4.7 km, just under a 5 k distance).
Aim for about 85% effort on the hard intervals – slightly faster than your normal road or 5 k pace, and around 80%+ on the shorter pieces.
Strict 30‑second recovery after each 400 m is crucial; it keeps the workout sharp and the whole session effective.
A quick 5‑minute warm‑up (about 1.5 mi at 7:39 min/mi) and a 3‑quarter‑mile cool‑down at 10:26 min/mi help prevent injury and improve performance.

This combination of varied distances and short recoveries is a hallmark of effective speedwork. By challenging your body in different ways within a single session, you improve both your aerobic and anaerobic systems. For a complete overview of why this works and other workout ideas, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is the perfect resource.

Workout Example

Warm‑up: 1.5 mi easy – 7:39 min/mi (about 5‑minute warm-up)

Repeat 3×:
  1. 400 m hard – ~76 seconds (≈ 5:00 min/mi effort)
  2. 30 s easy jog (recovery)
  3. 800 m – 2:46 seconds
  4. 100 m walk (recovery)
  5. 300 m – 59 seconds (fast, ~5:30 min/mi)
  6. 400 m walk recovery (≈ 1‑minute easy jog)

Cool‑down: 0.75 mi easy – 10:26 min/mi

Adjust the paces to match your own recent race times; the key is keeping the hard intervals faster than your typical road pace.

Closing Note

Give this track interval session a try, tweak the paces to suit your own fitness, and track it in the Pacing app. You’ll feel stronger and faster in no time—keep pushing forward