![]() ![]() I like when the runner can hit goal pace for all the repeats and runs stronger and stronger at the end of the workouts later in the sequence. But, for this workout sequence, I find that allowing sufficient recovery is the key to success. It certainly provides a greater physical and mental challenge. In other words, you could shorten the recovery interval and make the workout “harder”, but I have not found this makes a big difference in the race. Feel free to play around with the recovery interval distance/time but always default to one that allows you to hit your goal pace. Lastly, a quick note about the recovery interval on each workout in this goal pace sequence. ![]() That’s part of the benefit of the workout so if you struggle on the last few repeats, know that you are providing a very large stimulus for your body to build greater fitness. So, don’t go out too fast. And, be prepared to be challenged mentally and physically on the last few repeats. This is a big no-no in this workout sequence. I will caution, however, that the biggest mistake runners make is running their first few 400-meter repeats FASTER than goal pace. Many athletes can hit goal pace on the first few repeats but then struggle to complete 10-12. Don’t be surprised if you struggle in this workout. As such, you must build up to it, and this buildup of workouts turns out to be some of the best training you can do to run a fast 5K.Įight to ten weeks out from your 5K, run ten to twelve 400-meter repeats at your goal 5K pace, taking 200 to 300 meters recovery jog between each. It’s a simple workout but oh-so-hard to accomplish. If you can perform five 1000-meter repeats at your goal 5K pace in the last one to two weeks before your race, you will achieve your goal time. So, you need to build up to it with a sequence of goal pace workouts (mixed in with all the other workouts to build your fitness). Do it right and you will head into your next 5K with a boatload of confidence that you’ll hit your goal time. Similar to my Best 10K Workout for the 10K, I’ve found one workout that is the absolute best to prepare you for the distance.Īnd as with my best 10K workout, the best 5K workout isn’t easy. ![]() In this article, I want to share the world’s best 5K workout. I’ve coached 5K runners running just over 13 minutes as well as runners for whom finishing 3.1 miles never seemed possible. It’s such a great race, requiring speed and stamina plus a hefty dose of racing IQ and mental toughness to run your best.Īnd I’ve been lucky. ![]()
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