Run A Faster 5km With This Session | Workout Of The Month - The Running Channel

Aug 13, 2025

This is a quick summary of Run A Faster 5km With This Session | Workout Of The Month from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. This specific session is a fantastic example of using targeted workouts to get quicker, but it’s just one effective approach. For a broader look at different workout types, check out our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Be sure to check out the full video for all the details.

Key Points

400‑meter repeats are a proven way to teach your body the feel of faster paces and build both speed and confidence. This type of session is a classic for a reason, and if you’re curious about the science behind it, we dive deep in our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Run each 400 m at roughly your mile pace (or a touch quicker than your current 5K pace). If you’re unsure, do a mile time‑trial first.
Keep recovery jogs easy – about 60‑70 % of your lactate threshold – for 2 minutes between each repeat.
The mental challenge is strongest on the middle reps; focus here to build resilience.
Use a track if possible for exact distances and lane etiquette (warm‑up on outer lanes, speed work in lane 1). If no track, measure 400 m on a GPS watch or with a measuring wheel.

Workout Example

Warm‑up – 10 minutes easy jog.
Main set – 6 × 400 m repeats @ mile pace, 2 minutes easy jog recovery between each.
Cooldown – 5 minutes easy jog to flush out lactic acid.

Adjustments: If the 2‑minute recovery feels hard, walk for a brief portion, then resume jogging. Keep the effort hard on the repeats but avoid total exhaustion that could hurt later training.

Closing Note Give this workout a go and tweak the paces to match your own recent runs in the Pacing app. Consistency will bring those 5K seconds down – you’ve got this! 🚀

And once you’ve crushed your 5K personal best, you might feel ready for a new challenge. The principles you learn here are a great foundation for longer distances, and our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance can help you make that leap.