5k Speed Finisher

Workout - 5k Speed Finisher

• 10min @ 6'00''/km
• 2.0km @ 5'00''/km
• 3min rest
• 4 lots of:
  • 800m @ 4'30''/km
  • 1min 30s rest
• 400m @ 4'00''/km
• 5min @ 6'00''/km

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Intro

The Running Channel’s How To Run A Fast 5k episode packs solid advice. This summary extracts the main takeaways so you can test the workout this week. Watch the full video for the complete context and more details.

Key Points

• Goal-setting: Target sub-16 minutes (Andy’s goal), using your recent 15:33 PB as a performance reference.
• Training mix: Layer in weekly long runs (20–21 km), easy recovery runs, and dedicated speed sessions.
• Interval ideas: Structure workouts around 8 × 400 m at race pace, a steady 3 km threshold block (slower than race pace), 2 km repeats at race pace with ~90 s between efforts, plus a closing 400 m at mile pace.
• Pacing strategy: Start controlled, settle into a negative-split rhythm, and finish strong—avoid racing too hard from the gun.
• Practical tips: Invest in proper warm-up and cool-down time. Record pace in min/km (target ~4:30 km). Keep watch displays minimal: lap pace and total time only. Experiment with virtual pacing tools or hill-adjusted pacing if available.

Workout Example (copy into your Pacing app)

Warm‑up: 10‑15 min easy jog + 3 × 100 m strides

1. 8 × 400 m @ race‑pace (≈ 4:30 km) – 90 s jog recovery
2. 3 km @ threshold pace (≈ 5:00 km) – steady effort
3. 2 km × 2 @ race‑pace – 90 s recovery between repeats
4. 400 m @ mile‑pace (≈ 4:00 km) – finish fast

Cool‑down: 10 min easy jog + stretch

All distances measured in kilometres; adjust pace targets based on your current fitness.

Closing Note

Take this workout for a test run, modify the intervals to fit your current level, and log everything in Pacing. Speed improvements show up fast—now get out and crush that sub-16 minute 5k! 🎉

References

• How To Run A Fast 5k - YouTube (YouTube Video)