Strengthen your kick to the finish with this speed workout

There is no better feeling than engaging in a sprint finish against a competitor and winning. You can avoid losing that sprint to the finish with this medium-difficulty speed workout curated to build strength and anaerobic fitness when your legs are fatigued.

Start with a 10-minute warm-up jog followed by some stretching and drills. Follow it up with a 10-to 20-minute tempo run. Your tempo pace should be 15-20 seconds slower than your 5K race pace, or the pace you would run a 10K or half marathon at. During this tempo, you want to focus on maintaining your breathing and staying relaxed. If you are unable to speak, the pace is too fast.

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After you complete your tempo interval, take three minutes of active jog rest. After the three minutes are up, try three to four reps of 90 seconds at your 5K pace (or 10 seconds faster) with one minute of rest between reps.

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The goal of the 90-second intervals is to operate at your goal pace when your legs are already fatigued. This workout is crucial for the later stages in a 5K and 10K race, helping you to win those sprints to the finish line.