Strengthen your 5K with this mixed interval workout

A key element to running a personal best in a 5K is having the strength to kick in the final kilometre. Here is a workout is designed to teach you how to effectively change gears and crank up the pace when your legs are feeling tired.

Not only is the goal to get you confident and familiar with your 5K goal pace, but the mix of tempo and interval work should simulate how you’ll feel at the four-kilometre mark in your race, helping you run strong straight through the finish line.

The workout

Eight to 10-minute tempo at 20 to 30 seconds slower than your goal 5K pace, two minutes’ jog rest, then eight reps of 45 seconds at race pace with two minutes’ jog rest between reps. 

Example: 27:30 5K goal – 5:30/km, tempo pace = 5:50 to 6:00/km, with jog rest at 7:00/km or slower

Before you get started, make sure to do a 10 to 15 minute warm up jog, followed by dynamic stretching and strides.

The first part of the workout is meant to warm up your legs for faster intervals; make sure to keep this part of the workout under control and relaxed.

The jog rest should be done at two minutes slower than your interval pace. This will allow your heart rate to come down a bit between reps. 

Treat each 45-second interval as you would if you were racing a 5K. Keep that goal pace in your head and make the uncomfortable feel comfortable.