No question about it, the only way to get fast, stay fast and become faster is to incorporate regular speed workouts into your training. Lately my focus has been doing longer intervals so this plan builds on that objective.
Note: If doing this workout on a treadmill, set incline to 1.0.
- Warm up for one mile
- Complete 4-6 intervals of 800 meters (about half a mile) at 10-20 seconds faster than 5k race pace
- Between speed intervals, do 400 meter (about a quarter of a mile) recoveries at a comfortable jogging pace
- Cool down for one mile
If you're not sure what your 5k race pace is, try this test from Active.com. If you're new to speed workouts, you may not be able to complete 4-6 repeats. Instead, try completing two and build up over time. Remember - at the end of your workout, you shouldn't feel completely spent. You should still feel like you could do one additional repeat, if needed.
Looking forward to racing toward the finish line!