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This post outlines progressions for three different styles of 5km pace workouts: Work-Rest training, Over-Unders and 5km Progression Runs.
The workout list below is NOT a training program. Check out the post on Five-Pace Training to learn how to integrate these 5km pace workouts into a complete program. The Five-Pace Training model includes workouts at paces anchored to standard race distances spread over two- or three-week training cycles. The post on Choosing Workouts will also be helpful when selecting your training sessions.
Note that these workouts assume you have completed a Running Base Building Program and a Transition Program. These workouts are demanding! Your body must be prepared to handle the training load.
Warm-Up and Cool-Down
You need to warm-up before these workouts. A simple but effective warm-up includes Base Running and a few Strides to prepare the body for the faster pace running in these workouts.
- 10-15min Base Run
- 3-5 x (45s Walk, 15s Stride)
- 2-3min Walk
After the workout, walk 3-5min and “shake out” any tension in your body. Then Base Run anywhere from 10-30min at a slower-than-normal pace to promote recovery from the training.
The Workouts
I have broken the workouts into three categories: work-rest, over-under and progression run workouts. These workout styles challenge your body and mind in different ways. I suggest that you include all three types in your program. Alternate between types each time a 5km Pace workout comes up in your schedule.
If you have a specific weakness, you may benefit more from one workout type. I outline these scenarios under each workout type.
Work-Rest 5km Pace Progression
Below is a typical – and highly effective – 5km-pace progression in which you accumulate about 5-6km worth of work at 5km pace split into shorter reps with recovery periods in between.
Aim to learn the precise feeling of 5km-pace at the start, middle and end of these workouts. Since the effort will increase as you get fatigued, learn to anchor yourself on the feeling of speed, cadence or stride length.
3 x (4 x 400m). 0:30 Rec between reps. 2:30 Rec between sets
3 x (2 x 800m). 1:00 Rec between reps. 2:30 Rec between sets
5 x 1000m. 1:30 Rec between reps
6 x 1000m. 1:30 Rec between reps
5 x 1200m. 2:00 Rec between reps
4 x 1500m. 2:30 Rec between reps
Over-Under 5km Pace Progression
Over-Unders are continuous runs during which you alternate between a slower pace and a faster pace. These runs are an extension of the Fast but Not Hard drill called Surges.
The slower pace running is NOT a recovery jog. You hold your Easy pace or Base pace (without the requirement to breathe exclusively from your nose) between the faster pace run.
If you feel that you recover “too much” during rest periods of work-rest style workout, try an over-under workout. Since you never completely switch into recovery mode, your mind and body learn to stay sharp for extended periods.
4 x (1200m Easy, 400m at 5km-pace)
4 x (1000m Easy, 600m at 5km-pace)
4 x (800m Easy, 800m at 5km-pace)
4 x (600m Easy, 1000m at 5km-pace)
5km Progression Run
If you struggle with your endurance at the end of a 5km race or have difficulty managing your pacing because you start too hard and fade, then 5k progression runs will be beneficial.
While your total volume at 5km pace is lower than Work-Rest or Over-Under workouts, the time you spend at 5km pace is in a fatigued state which more closely replicated the demands at the end of a race.
In the examples below, if your 10km time is over 45min, you will benefit from switching 60min-pace to 90min-pace.
1km-Easy / 1km-2.5hr / 1km-60min / 1km-10km / 1km-5km
2km-2.5hr / 1km-60min / 1km-10km / 1km-5km
1km-2.5hr / 2km-60min / 1km-10k / 1km-5km
3km-60min / 1km-10k / 1km-5km
2km-60min / 2km-10k / 1km-5km
Alternatively, you can work backwards from your 5km pace in roughly 10s/km jumps. If you are a 20min 5km runner your progression run sequence could be:
4:40 / 4:30 / 4:20 / 4:10 / 4:00
4:30 / 4:30 / 4:20 / 4:10 / 4:00
4:30 / 4:20 / 4:20 / 4:10 / 4:00
4:20 / 4:20 / 4:20 / 4:10 / 4:00
4:20 / 4:20 / 4:10 / 4:10 / 4:00
Race Prediction Workouts
Sometimes, you need a higher-level stimulus for both body and mind to determine your current fitness accurately. And Race Prediction workouts are exactly that!
Typically you’d do a Race Prediction workout once 10-14 days before your target race. It takes about that long for your body to absorb the fitness gains from the training. You can learn more in the Race Prediction workouts and Time Trials post.
Below are two common 5km Race Prediciton workouts. The average pace you hold in these workouts offers a good prediction of what you can do in a 5km race.
5 x 1000m. 1:00 Rec between reps
3000m, 5:00 Rec, 2000m, 3:00 Rec, 1000m