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

Ready to start training?

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

Try in App Now

workout/the-running-channels-5k-speed-sharpeners-389a5dbf

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

Here’s what Run A Faster 5km With This Session | Workout Of The Month from The Running Channel offers. If you want more 5K training variety, our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers additional methods.

The full video has more specifics worth checking out.

Key Points

• 400-meter repeats teach your body to handle faster paces and build both speed and confidence. Looking for the science behind it? Our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explains how and why.
• Run each 400 m at roughly your mile pace—slightly faster than your current 5K pace. If you haven’t timed a mile before, do a quick mile trial first.
• Keep recovery jogs easy at around 60–70% of lactate threshold for 2 minutes between repeats.
• The mental grind is toughest in the middle reps—focus your effort there to build mental toughness.
• A track is ideal for exact distances and proper etiquette (warm up in outer lanes, speed work in lane 1). No track? Use a GPS watch or measuring wheel.

Workout Example

1. Warm-up – 10 minutes easy jog.
2. Main set – 6 × 400 m repeats @ mile pace, 2 minutes easy jog recovery between each.
3. Cooldown – 5 minutes easy jog to clear lactic acid.

Adjustments: 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.

Closing Note Try this workout and adjust paces to what you’ve been running in the Pacing app. Consistent effort will chip away at your 5K time. Once you’ve set a new personal best, longer distances will start to appeal. The principles transfer well, and our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide walks you through that jump.

References

• Run A Faster 5km With This Session | Workout Of The Month - YouTube (YouTube Video)