5k Speed Ladder

Workout - 5k Speed Ladder

• 12min @ 7'30''/km
• 4 lots of:
  • 100m @ 4'10''/km
• 2 lots of:
  • 1.0km @ 5'10''/km
  • 200m @ 7'30''/km
  • 1.0km @ 5'00''/km
  • 200m @ 7'30''/km
  • 1.0km @ 4'50''/km
  • 3min @ 7'30''/km
• 12min @ 7'30''/km

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Intro

Found a solid breakdown of HOW TO RUN A FAST 5K | 2 Key 5km Workouts from That Running Guy. We’ve condensed the key takeaways below so you can test one of these sessions this week. The full video has much more depth, so definitely watch it for the complete picture.

Key Points

• Want to run faster 5 k times? You need speed work—but only after your aerobic base is solid. Once that’s in place, layer in interval sessions.
• Progress matters: tempo runs come first, threshold work second, and then speed intervals follow. This progression prevents injury.
• Recovery time should match your current fitness level. Start with 2 minutes of easy jogging between repeats, moving to 3 minutes if you need more.
• Run your repeats at 10 seconds per km under your 5 k race pace (or slightly slower if doing multiple sets) to sharpen your race speed.

Workout Example

Workout 1 – 2 km Repeats

• Run 4 repeats of 2 km each
• Pace: 5 k pace minus 10 seconds per km (noticeably faster than your goal race pace)
• Recovery: Jog easy for 2 minutes between repeats, extending to 3 minutes if needed

Workout 2 – 1 km Ladder (3 × 1 km) with Variable Paces

• 1 km @ 5 k pace + 10 seconds per km
• 200 m jog recovery
• 1 km @ 5 k pace
• 200 m jog recovery
• 1 km @ 5 k pace minus 10 seconds per km
• Repeat the entire set 2–3 times depending on your fitness level

Practical Tips

• Recovery timing isn’t fixed—a 200 m jog runs roughly a minute, but adjust to what feels right.
• Can’t finish the full workout? Start with fewer repeats and build up as you get stronger.
• Use the Pacing app: input your own 5 k pace and it will calculate the exact target speeds for you.

Closing Note

Pick one of these workouts for this week and dial in the paces using the Pacing app to fit where you’re at right now. You’ll arrive at your next Parkrun or 5 k race feeling stronger and more prepared. Go crush it!

References

• HOW TO RUN A FAST 5K | 2 Key 5km Workouts - YouTube (YouTube Video)