Try these 5K/10K workouts to get ready for your goal race

Spring is on its way, and that means runners across the country will be returning to their local tracks for some speedwork. If you’ve got a 5K or 10K coming up on the calendar, these workouts will give you a chance to practice your goal race pace and test your speed. If you don’t have access to a track, we’ve converted the distances to times so you can still give these workouts a try.

Workout 1: 800/300 alternators

This workout gives you the opportunity to practice your goal race pace for both the 10K and the 5K, and let you know if you’re race-ready. Alternating the pace will also teach you how to switch gears and force you to run fast on tired legs as you near the end of the workout — an important skill to practice if you want to be successful at the 5K or 10K distance.

Warmup: 10-15 minute easy jog, followed by form drills and strides

Workout: 3-4 x (800m at 10K pace / 200m jog rest / 300m at 5K pace / 300m jog rest)

Cooldown: 10-15 minutes easy jog, followed by light stretching

If you don’t have a track, do the following timed workout instead:

3-4 x (3 min at 10K pace / 1:30 easy jog rest / 1 min at 5K pace / 2 min easy jog rest)

Workout 2: cut-downs

The first two sections of this workout are designed for you to practice your 5K/10K race pace, and the final section ensures you finish the workout feeling spent (note, that doesn’t mean you should be completely ruined at the end).

Warmup: 10-15 minute easy jog, followed by form drills and strides

Workout: 3 x 400m at 10K pace with 200m jog recovery / 400m jog / 3 x 400m at 5K pace with 200m jog recovery / 400m jog / 3 x 400m at mile pace with 200m jog recovery

Cooldown: 10-15 minute easy jog, followed by light stretching

If you don’t have a track, do the following timed workout instead:

3 x 2 minutes at 10K pace with 1-minute jog recovery / 3 minute jog / 3 x 2 minutes with 1-minute jog recovery / 3 minute jog / 3 x 2 minutes at mile pace