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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/5k--10k-speed-booster-7cf7615e

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This interval session from That Running Guy is built to help runners get faster at 5K and 10K distances. It’s a solid workout choice whether you’re working through Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time or pushing toward a 10K breakthrough with Mastering the 10K.

Head to the video for the full breakdown, then use our summary below to run it today.

Key Points

• The session pairs 400 m, 800 m, and 300 m repeats with brief recoveries, done three times over (totals roughly 4.7 km, just shy of 5 k).
• Push hard intervals at roughly 85% effort – a touch quicker than your typical road pace or 5 k race speed, with shorter bursts near 80%+.
• A 30‑second recovery jog after each 400 m is non-negotiable; this maintains workout intensity and ensures the full session delivers results.
• Start with a 5‑minute warm‑up (around 1.5 mi at 7:39 min/mi) and finish with a 3‑quarter‑mile cool‑down at 10:26 min/mi to stay healthy and perform better.

Mixing distances and recoveries this way builds both aerobic and anaerobic fitness. You’re hitting multiple energy systems in one session, which is what makes speedwork effective. For the science behind this approach and other workout ideas, check out Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Workout Example

Warm‑up: 1.5 mi easy – 7:39 min/mi (about 5‑minute warm-up)

Repeat 3×:
  1. 400 m hard – ~76 seconds (≈ 5:00 min/mi effort)
  2. 30 s easy jog (recovery)
  3. 800 m – 2:46 seconds
  4. 100 m walk (recovery)
  5. 300 m – 59 seconds (fast, ~5:30 min/mi)
  6. 400 m walk recovery (≈ 1‑minute easy jog)

Cool‑down: 0.75 mi easy – 10:26 min/mi

• Adjust the paces to match your own recent race times; the key is keeping the hard intervals faster than your typical road pace.

Closing Note

Test this session out, dial in the paces for where you’re at fitness-wise, and log it in the Pacing app. Results come fast—stay consistent.

References

• HOW TO RUN FASTER 5K & 10K’s : AWESOME RUNNING INTERVAL SESSION - YouTube (YouTube Video)