5k & 10k Speed Booster
Workout - 5k & 10k Speed Booster
- 2.4km @ 7'39''/mi
- 3 lots of:
- 400m @ 5'00''/mi
- 30s rest
- 800m @ 5'35''/mi
- 20s rest
- 300m @ 5'17''/mi
- 20s rest
- 1.2km @ 10'26''/mi
to import the workout after you install it.
Intro
This interval session from That Running Guy targets faster 5K and 10K times. It pairs well with Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time or a 10K push using Mastering the 10K.
Watch the video for the full breakdown, then use the summary below to run it today.
Key points
- The session pairs 400 m, 800 m, and 300 m repeats with short recoveries, done three times through (about 4.7 km total, just shy of 5K).
- Hard intervals at roughly 85% effort, slightly quicker than typical road pace or 5K race speed, with shorter bursts near 80%+.
- A 30-second jog recovery after each 400 m keeps workout intensity high.
- Warm up with about 5 minutes (around 1.5 mi at 7:39/mi) and cool down with three-quarters of a mile at 10:26/mi.
Mixing distances and recoveries builds both aerobic and anaerobic fitness, hitting multiple energy systems in one session. For the science and more workout ideas, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Workout example
Warm-up: 1.5 mi easy at 7:39/mi (about 5 minutes)
Repeat 3 times:
1. 400 m hard, ~76 sec (~5:00/mi effort)
2. 30 s easy jog
3. 800 m at 2:46
4. 100 m walk
5. 300 m at 59 sec (~5:30/mi)
6. 400 m walk recovery (~1 min easy jog)
Cool-down: 0.75 mi easy at 10:26/miAdjust paces to match recent race times. The key is keeping the hard intervals faster than typical road pace.
Closing note
Try this session, dial in paces for your current fitness, and log it in the Pacing app.