It is certainly possible to run a 5K without doing any speedwork. Some runners just focus on building their running endurance to complete the 3.1 miles without stopping instead of getting faster.
While this is certainly a valid approach and often recommended for beginners, base-building runs or regular, aerobic runs at a steady pace will only get used so far in terms of running a fast 5K.
If you want to set a 5K PR or run your best 5K possible, speed workouts such as intervals, hill training, and tempo runs are the most effective route to becoming faster and running a 5K personal best.
In this guide, we will take you through the best speed workouts for 5K training!
What Are the Best Speed Workouts for 5K Training?
If you are training to run a 5K race, you may have numerous goals, but one likely goal is running a fast 5K.
My best advice as a running coach is that you want to have a mix of running workouts in your training program.
These include aerobic runs such as long runs to develop endurance, recovery runs to build up cardiovascular fitness, speed workouts like track interval workouts run at 5K pace or faster, tempo runs, and high-intensity hill sprints.
It is even recommended to supplement your running workouts in 5K training plans with strength training1Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), 1527–1533. https://doi.org/10.1152/jappl.1999.86.5.1527 and cross-training workouts to improve overall muscular skeletal strength, prevent overuse injuries, and correct muscle imbalances.
Squats, lunges, step-ups, deadlifts, planks, push-ups, and assisted pull-ups are a great place to start.
That said, the specific 5K workouts will depend on your fitness level, your training goal, where you are in your 5K training plan regarding how many weeks out you are from the race, and your relative strengths and weaknesses as a runner.
For example, the earlier weeks in a 5K training plan focus on building endurance, and you will add faster interval training workouts for the 5K race distance as the race approaches.
If you tend to struggle with pacing and consistency in a 5K race, tempo runs, and threshold running intervals—as well as track workouts that have short rest but longer intervals run at a 5K pace—can help you dial in your intuitive sense of your 5K race pace.
7 Great Speed Workouts For A Fast 5K Time
To provide a well-rounded perspective of some of the various types of 5K running workouts that offer different benefits to runners, we have created some examples that can work for runners with a range of personal fastest 5K race times.
Here are some examples of some of the best running workouts for the 5K:
#1: Speed Workouts For 5K: Interval Track Workouts
For both of these sample 5K workouts that will improve running speed, do the following:
- Warm up for 1 to 2 miles or 2 to 3 km.
- Perform a few dynamic stretches and accelerations to feel sharp and ready to go.
- Cool down after the 5K training workout with 1 to 2 miles or 2 to 3 km of easy running.
Race Pace 1000’s
This 5K speed workout will familiarize you with the “feel” of your goal race pace.
- Run 5 x 1000 meters at goal 5k pace with 90 seconds of recovery after each.
Beginners start with three reps and add one more interval each week.
Gradually decrease the recovery jog from 90 to 60 seconds over your 5K training program.
Pyramid Intervals
This speed workout for 5K training is a pyramid, which means that you will ascend in distance for each interval until you reach the longest interval and then descend by running the same distances on the way back down.
Note the paces that are recommended for each interval.
- 1 x 400m a little faster than goal 5K race pace
- 1 x 800m at goal 5K race pace
- 1 x 1200m at goal 5K race pace
- 1 x 1600m at goal 5K race pace or five seconds per mile faster
- 1 x 1200m at goal 5K race pace or five seconds per mile faster
- 1 x 800m five seconds per mile faster than goal 5K race pace
- 1 x 400m five seconds per mile faster than goal 5K race pace
After each interval, jog 200m for recovery. If possible, try to keep moving through the recovery and don’t stop after each interval.
#2: Fast Finish Long Run
Long runs are primarily run at a slow pace, much slower than race pace, to build endurance and get your body and mind accustomed to being on your feet and moving for longer than you will need to during the race.
The better your aerobic base or stamina for a 5K race, the “easier“ or shorter the 5K distance will feel on race day.
This will make it easier to run fast and push yourself hard throughout the race because you won’t be overwhelmed or challenged just by getting through for 3.1 miles.
Beginners training for their first 5K should focus on taking long runs really easy and truly just building cardiovascular endurance and mental toughness with long runs.
However, if you have been running for at least six months to a year and have trained for and raced a couple of 5Ks, you can start playing around with your 5K long-run workouts by adding some elements of speed to augment the training stimulus.
Keep in mind that if you add speed to long runs, the training impact is even greater on your body, so you should take more recovery or rest days not to increase your risk of injury.
Also, don’t incorporate speed into every long run on your 5K training plan; most long runs should just be at an easy, conversational pace.
5k Fast Finish Long Run
In this 6-mile long run, you will run the first three miles at your normal long run pace.
From miles 3-5, run 10 x 30 seconds hard peppered in. (Intermediate runners can skip this; only add these pickups if you are an advanced 5K runner.)
Once you hit 5 miles, run the final mile of the long run at your goal 5K race pace.
#3: 5K Fartlek Workout
Fartlek is a Swedish term for “speed play.”
Fartlek workouts involve interspersing bursts of faster running during a regular distance run rather than doing a speed workout on the track.
The goal of a fartlek run is to try to maintain a fairly normal training pace during the recovery intervals rather than slowing way down.
- Warm up by running at your normal 5K training pace for 5-10 minutes.
- Then, run 8 x 90 seconds hard, 30 seconds easy, and cool down with one minute of easy running.
- Run 10-15 minutes at your normal training pace to cool down.
#4: 5K Treadmill Workout
If you’re training for a 5K on a treadmill or have to do some indoor treadmill runs, you can do this treadmill running workout that uses incline as an alternative to hill workouts outside.
You will run the same pace throughout the workout, but the intensity or effort level will increase because the incline is increasing.
This should be at your tempo pace for advanced 5K runners and just an easy training pace for beginners.
- Begin by running for 2 minutes at 1% grade.
- Minutes 2-4, increase the incline to 2% grade.
- Minutes 4-6, increase the incline to 3% grade.
- Continue increasing the incline by 1% every two minutes, ending at 9% grade for minutes 16-18.
- From minutes 18-20, beginners should gradually decrease the incline back to 0% to cool down. Intermediate runners hold at 5% grade; advanced runners can try to hang on at 8-9% and then drop down and cool down.
#5: 5K Tempo Run
Tempo runs are runs that are performed at your lactate threshold pace.
The lactate threshold occurs around 83-88% of your VO2 max or roughly the pace you could hold at max effort for an hour of running.
For most runners, this should be about 15-20 seconds per mile slower than your 10K race pace.
- Warm up for 1 to 2 miles or 2 to 3 km.
- Then, run 20-30 minutes at your threshold pace.
- Cool down 1 mile or 2 km.
#6: Hill Sprints
- Warm up for 1 to 2 miles or 2 to 3 km.
- Perform a few dynamic stretches and accelerations to feel sharp and ready to go.
- Find a hill that takes 30-45 seconds to sprint up at full speed. Do 6-12 reps, jogging down.
- Cool down 1 to 2 miles or 2 to 3 km.
If you are a complete beginner, read our Couch to 5K guide to get started today:
