An interval workout for 5K and 10K runners

The fall racing season is winding down, and while many runners across the country are putting their feet up for some well-deserved down time, there are still a few left with end-of-the-year 5Ks and 10Ks on the calendar. If you belong to this group, this speedy workout is just what you need to prime yourself for a new personal best.

This workout can be done on the track or the road, and is a great way to practise hitting, and holding, your goal race pace on legs that may be tired from a season of racing. The session starts at your goal speed, then cranks things up a notch, to tire out your legs. Cap off this power hour with one more interval at race pace, to force yourself to hit your target, even when your legs are toast.

The workout

Warmup: 10-15 minutes’ easy jog, followed by drills and strides

Workout: 

1K at goal race pace; 1:30 rest

5 x 400m at slightly faster than race pace, with 1 minute rest between intervals

1K at goal race pace

8 post-race reflection questions for every runner

Cooldown: 10-15 minutes’ easy jog

If you don’t have a track, try this timed version instead:

5 minutes at goal pace; 1:30 rest

5 x 1:30 at slightly faster than race pace, with one minute’s rest between intervals

5 minutes at goal pace