The Running Channel's 5K Speed Sharpeners
Workout - The Running Channel's 5K Speed Sharpeners
- 10min @ 9'00''/mi
- 6 lots of:
- 400m @ 6'00''/mi
- 2min @ 10'00''/mi
- 8min @ 9'00''/mi
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Here’s what “Run A Faster 5km With This Session | Workout Of The Month” from The Running Channel offers. For more 5K training variety, see our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
The full video has more specifics.
Key points
- 400-meter repeats teach your body to handle faster paces and build speed and confidence. For the science, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Run each 400 m at roughly your mile pace, slightly faster than your current 5K pace. If you haven’t timed a mile, do a quick mile trial first.
- Keep recovery jogs easy at around 60–70% of lactate threshold for 2 minutes between repeats.
- The middle reps are the toughest. Focus there.
- A track is ideal for exact distances and etiquette (warm up in outer lanes, speed work in lane 1). No track? Use a GPS watch or measuring wheel.
Workout example
- Warm-up: 10 minutes easy jog.
- Main set: 6 × 400 m repeats at mile pace, 2 minutes easy jog recovery between each.
- Cool-down: 5 minutes easy jog.
If the 2-minute recovery feels tough, walk briefly then resume jogging. Push hard on the repeats while keeping enough in reserve for the rest of your training.
Try this workout and adjust paces in the Pacing app. Once you’ve set a new personal best, longer distances will start to appeal. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for that next step.