Get Ready to Smash Your 5k and 10k Running PBs with These Awesome Workouts!
Hey there, runners!
Whether you're just starting out on your running journey and eyeing your first 5k or you're a seasoned pro who lives for the thrill of the race, i've got some fantastic workouts to help you conquer your 5k and 10k goals.
Now, you might think, "Hey, these are relatively short races," but don't be fooled. The 5k and 10k come with their own set of challenges that require some serious preparation.
Let's break it down:
The 5k demands you to go all out for 3.1 miles, and often, that dreaded wall hits you around the 1.5-mile mark. It's over in a flash, but if you're not ready, you'll suffer big time in the second half.
Now, the 10k is like a blend of speed and endurance. You're running just a tad slower than your 5k pace, but you're doing it for twice the distance. Get your pacing or fitness even slightly wrong, and those last two miles can feel like a never-ending struggle. Trust me, I've been there!
That's why having a solid 5k or 10k training plan is crucial. You want to prepare your body for the specific challenges these races throw at you, teach your mind and body to power through the tough spots, and master a pacing strategy that keeps you on the edge of your limits.
The smarter you train, the better your chances of nailing your goals. So, in this article, i’m dishing out some killer advice and speed workouts for the 5k and 10k that will have you crushing your PRs in no time!
Ready to step up your 5k or 10k game? I’ve got a 6-week 5k training plan with some seriously cool workouts to boost your speed.
How to Become a 5k and 10k Speedster: Insider Tips
First, let's spill the beans on something:
Most folks associate 5k and 10k training with speed work. But, here's the kicker – these races are more about your aerobic strength and speed endurance than they are about pure speed.
So, what's speed endurance, you ask?
Speed endurance is your ability to hold a specific pace for a longer time. It's the secret sauce to achieving the 5k and 10k.
Let's break it down with an example. Picture this: you're aiming for a 5k goal time. What's the average pace per mile you need to hit that goal?
Now, imagine you're running a single mile as fast as you possibly can. Chances are, that mile pace is way faster than your average 5k pace.
Let's get specific:
Say you want to run a 20-minute 5k (or whatever your 5k goal is – this applies to everyone). You'd need to average a 6:25 pace per mile. Technically, that means you should be capable of running a mile at around 6:20 per mile pace.
If you're currently clocking a 21-minute 5k, I'd bet my favourite running shoes that you can run a mile close to sub-6 minutes!
So, here's the scoop:
The problem isn't a lack of speed for a 20-minute 5k; it's the endurance to sustain three 6:25 miles without a breather. That's where speed endurance comes into play – your ability to maintain that fast pace throughout the entire race. It should be your top focus in 5k and 10k training.
Let's Talk Aerobics:
While getting faster and cranking up your VO2 max is important for building speed endurance, your aerobic prowess is the real MVP here.
Think about it: the energy demands and the aerobic part of a 5k race are pretty substantial.
Even though I like to call the 5k and 10k "speed work" in the world of distance running, these races are still heavily dominated by your aerobic system. So, don't brush aside the aerobic aspect of your training.
Best Workouts for 5k and 10k:
Sure, all types of running are great for your overall fitness, but if you want to shine at a particular distance, you need race-specific training.
For instance, long runs (yep, even for 5k and 10k runners) help boost your overall running fitness. However, they don't precisely mimic the demands of these races.
The closer you can get to workouts that replicate the exact physical challenges of your target race, the better you'll become at racing that distance. So, how do we hone in on speed endurance to prep for the 5k and 10k?
Becoming a Speed Endurance Pro:
One common mistake in 5k and 10k training is doing loads of fast VO2 max workouts. These improve your speed, but they don't specifically target your ability to maintain a rapid pace for an extended period.
Consider a workout like 6 x 800 meters at 3k pace with a 2-minute breather. It's fantastic for your VO2 max and speed but won't do much for your 5k speed because those 3 minutes of rest let you recover completely.
A smarter move for 5k prep is something like 6 x 800 meters at your goal 5k pace with a short jogging rest at 85 percent of the marathon pace.
For instance, if your aim is a 20-minute 5k, your workout might look like this:
6 x 800 meters at 3:10-3:15 with 200 meters of jogging (8:35 pace) rest in between.
In this setup, you're teaching your body to hold that 5k pace with minimal recovery. By not fully recuperating and keeping that jog between repeats, you improve your ability to run at race pace while ensuring your aerobic strength can support you on race day.
Sample Workouts for Your 5k and 10k Journey:
Here's a 6-week guide tailor-made for both 5k and 10k runners.
For Newbies Getting Ready for Their First 5k:
5k-Specific Workouts:
Week 1:
2-mile warm-up, 5 x 400 meters at your 5k goal race pace with a 100m jogging break, 1-2 mile cool down
Week 2:
2-mile warm-up, 4 x 600 meters at your 5k goal race pace with a 100m jogging break, 1-2 mile cool down
Week 3:
2-3 mile warm-up, 3 x 800 meters at your 5k goal race pace with a 200m jogging break, 1-2 mile cool down
Week 4:
2-3 mile warm-up, 6 x 400 meters at your 5k goal race pace with a 100m jogging break, go all out on the 6th one, 1-2 mile cool down
Week 5:
2-3 mile warm-up, 4 x 800 meters at your 5k goal race pace with a 200m jogging break, go all out on the 4th one, 1-2 mile cool down
Week 6 (Race Week):
2-3 mile warm-up, 1 x 1 mile at 3k-5k pace with 5 minutes of rest, 2 x 400 meters at mile pace with 3 minutes of rest, 2-mile cool down.
10k-Specific Workouts:
Week 1:
2-mile warm-up, 8 x 400 meters at your 10k goal race pace with 30 seconds of rest, 1-2 mile cool down
Week 2:
2-mile warm-up, 5 x 800 meters at your goal 10k pace with 45 seconds of rest, 1-2 mile cool down
Week 3:
2-3 mile warm-up, 2 miles at your 10k goal race pace with 60 seconds of rest, 2 x 1000 meters at your 5k goal pace with 60 seconds of rest, 1-2 mile cool down
Week 4:
2-3 mile warm-up, 4 x 1000 meters at your goal 10k pace with 30 seconds of rest, go all out on the 4th one, 1-2 mile cool down
Week 5:
2-3 mile warm-up, 2 x 2 miles at your 10k goal race pace with 90 seconds of rest, 1-2 mile cool down
Week 6:
2-3 mile warm-up, 2 x 1 mile at your goal 10k race pace, go all out on the 2nd one, with 45 seconds of rest, 1 x 400 meters as fast as you can, 1-2 mile cool down
5k-Specific Workouts for Seasoned Runners:
Week 1:
2-3 mile warm-up, 11 x 400 meters at your 5k goal race pace with 100m jogging rest, 1-2 mile cool down
Week 2:
2-3 mile warm-up, 8 x 600 meters at your 5k goal race pace with 100m jogging rest, 1-2 mile cool down
Week 3:
2-3 mile warm-up, 6 x 800 meters at your 5k goal race pace with 200m jogging rest, 1-2 mile cool down
Week 4:
2-3 mile warm-up, 12 x 400 meters at your 5k goal race pace with 100m jogging rest, go all out on the 10th one, 1-2 mile cool down
Week 5:
2-3 mile warm-up, 8 x 800 meters at your 5k goal race pace with 200m jogging rest, go all out on the 6th one, 1-2 mile cool down
Week 6 (Race Week):
2-3 mile warm-up, 2 x 1 mile at 3k-5k pace with 5 minutes of rest, 2 x 400 meters at mile pace with 3 minutes of rest, 2-mile cool down.
10k-Specific Workouts:
Week 1:
2-3 mile warm-up, 16 x 400 meters at your 10k goal race pace with 30 seconds of rest, 1-2 mile cool down
Week 2:
2-3 mile warm-up, 10 x 800 meters at your goal 10k pace with 45 seconds of rest, 1-2 mile cool down
Week 3:
2-3 mile warm-up, 3 miles at your 10k goal race pace with 60 seconds of rest, 5 x 1000 meters at your 5k goal pace with 60 seconds of rest, 1-2 mile cool down
Week 4:
2-3 mile warm-up, 8 x 1000 meters at your goal 10k pace with 30 seconds of rest, go all out on the 7th one, 1-2 mile cool down
Week 5:
2-3 mile warm-up, 3 x 2 miles at your 10k goal race pace with 90 seconds of rest, 1-2 mile cool down
Week 6:
2-3 mile warm-up, 5 x 1 mile at your goal 10k race pace, go all out on the 4th one, with 45 seconds of rest, 1 x 800 meters as fast as you can, 1-2 mile cool down
For the Pros:
If you're an advanced runner, add a tempo or threshold workout to your weekly routine in addition to these 10k-specific workouts. Gradually increase your long run distance to 12-16 miles based on your weekly mileage.
So, the next time you're crafting your training plan, keep in mind the unique demands of your target race distance and focus on tailoring your workouts to meet those demands.
Get out there, crush those PRs, and enjoy the thrill of racing! 🏃♂️🏃♀️🥇
