Ben's 5K Speed Builder

Workout - Ben's 5K Speed Builder

• 12min @ 5'45''/km
• 5 lots of:
  • 100m @ 4'30''/km
• 6 lots of:
  • 1.0km @ 4'00''/km
  • 1min 30s rest
• 7min @ 5'45''/km

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Ben Is Running’s “Run a Faster 5K with These 5 Easy Tips!” covers ground worth knowing. The core ideas are below so you can start the workout. The full video has more.

Key points

• Consistency: aim for 2-3 runs a week, sustained over time. Lasting gains come from cumulative mileage, not breakthrough sessions.
• Build mileage slowly. Use the “10% rule”: no more than 10% per week (say, 20 km to 22 km). This guards against overuse injuries.
• Speed work: once you have a base, add intervals. Kilometer repeats at goal 5K pace build leg speed and turnover.
• Recovery: foam-roll, stretch, use temperature contrast (ice or warm baths), eat well, and get 7-9 hours of sleep. These habits cut injury risk.
• Hard-work ethos: show up when fatigue or weather makes it tough. The hard sessions are where the gains live.

Workout example

• Warm-up: 10-15 min easy jog plus light strides.
• Main set: 6 × 1 km at 5K pace (e.g., 4:00 min/km for a 20-min 5K) with 1:30 rest (standing or easy jog). As fitness climbs, shorten the rest toward 1 min.
• Cool-down: 5-10 min easy jog plus stretching.

Practical tips

• Track weekly mileage and bump it 10% or less.
• Slot one interval session a week. Add a second only once you’ve stayed healthy.
• Foam-roll 5-10 min after hard runs and target at least 8 hours of sleep.
• On grindy days, finish strong anyway.

Closing note: try these five and set paces in the Pacing app to your fitness.

References

• Run a FASTER 5K with These 5 EASY Tips! - YouTube (YouTube Video)