Run a FASTER 5K with this SIMPLE WORKOUT - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of Run a FASTER 5K with this SIMPLE WORKOUT from Ben Is Running. 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:

The classic “six by a kilometer” (6 × 1 km) interval session is the backbone of the workout.
Paces shift every two repeats: first 2 km at marathon pace, next 2 km at 10 k pace, final 2 km at 3 k race pace.
Recovery between each kilometer is a fixed 90 seconds (standing or easy jog).
Optional finisher: 4 × 200 m strides at 800 m race pace to sharpen leg turnover and form.
The workout targets speed‑development while still respecting the body’s effort zones—if you feel off‑day, dial back the intensity.

Workout Example:

Warm‑up: 10‑15 min easy + light strides

Main set (6 × 1 km):
  1‑2 km – Marathon pace (~3:25 / km)   → 90 s recovery
  3‑4 km – 10 k pace (~3:05 / km)      → 90 s recovery
  5‑6 km – 3 k race pace (~2.53 / km) → 90 s recovery

Optional finisher:
  4 × 200 m at 800 m race pace (~2.45 / km) with easy jog back

Cool‑down: 5‑10 min easy + stretch

All paces are per kilometer; adjust based on your current fitness or use effort percentages.

Closing Note: Give this progressive interval a go and feel the speed lift in your 5K. You can easily customize the paces in the Pacing app to match your own training zones. Have fun, stay safe, and keep chasing those faster 5K times! 🚀