5k Pace Repeats

Workout - 5k Pace Repeats

• 10min @ 10'00''/km
• 5 lots of:
  • 100m @ 4'00''/km
• 6 lots of:
  • 4min @ 8'00''/mi
  • 2min 30s rest
• 10min @ 11'00''/km

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Intro: Here’s your shortcut to 5k Training: 3 Strategies for Your Fastest 5k from StrengthRunning. The full video deserves a watch, but we’ve extracted the core takeaways so you can run through this session right away. The complete version has all the nuances, so carve out time for it when you can.

Key Points:

• Your 5k needs three pillars firing together: speed, endurance, and race‑specific fitness. Hammer just one and you’ll hit a wall come race day.
• Speed work: strides (100 m accelerations, 20‑30 sec, 2‑3 × /week after easy runs) and hill sprints (8‑12 sec all‑out up a steep hill, 1‑1½ min walk down, 3‑10 reps, 1‑2 × /week).
• Endurance: long runs spanning 7‑10 mi (or 15‑18 mi for experienced runners) built into your week, paired with a steady 20 % weekly mileage bump as weeks accumulate.
• Race‑specific: a workout done at your goal 5k pace—think 6 × 0.5 mi at that tempo with 400 m of easy recovery (totaling about 3 mi). Play with reps, distance per rep, or recovery jog duration based on your current fitness level.

Workout Example:

Warm‑up: 10‑15 min easy jog
Strides: 4‑6 × 100 m accelerations, build to ~95% max speed, 20‑30 sec each, full stop.
Hill Sprints: 8‑12 sec max‑effort hill sprints, 1‑1.5 min walk down, start with 3 reps, build to 6‑10 reps over a month.
Long Run: 7‑10 mi at an easy pace (or 15‑18 mi for advanced runners). Add 1‑2 mi each week if you're comfortable.
Race‑Specific Intervals: 6 × 0.5 mi @ goal 5k pace (e.g., 8:00 /mi), 400 m easy jog recovery. Adjust reps or distance as needed.
Cool‑down: 10 min easy jog + stretch.

Closing Note: Start with one of these three components this week—load your target pace into the Pacing app and dial in your splits, then test what that 5k time can become. You’ve got this! 🚀

References

• 5k Training: 3 Strategies for Your Fastest 5k - YouTube (YouTube Video)