5 Must Do 5k Workouts for Speed and Endurance

Racing Strategies: bit.ly/2KHmXro
How to run strides: bit.ly/2KjC8FY
Long Runs 101: bit.ly/3eHeobU
Racing a fast 5k requires a careful blend of speed and endurance. Which 5k workouts are ideal? And which workouts best prepare you for the 5,000m distance?
In this video, Jason talks about fundamental workouts and more race-specific workouts to help you run the fastest 5k possible.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

[@bjarkenielsen8515]

01:00 Tie your shoes 02:33 Look out for trafic 05:12 Be patient with pedestrians 07:46 Breathe deeply 09:03 Kick dogs and sprint for tempo

[@jamesongaertner9416]

My favorite workouts are 6x800, 5x1k, and 4x 1mi. Also just tried a 5k fartlek with my “on” pace being right about 5k goal pace.

[@JasonFitzgerald]

Smart collection of workouts here!

[@craigcarrillo5160]

What do you rest on each workout

[@nizarfa3668]

Great workouts , 400 repeats with low rest are very helpful also

[@notedeath04]

What’s your rest time ?

[@philc9305]

I'm getting back into running a 5k and just did 6x800 repeats with a 400 meter jog in-between sets. I need to get use to the discomfort and intensity again, it was not easy.

[@bettapackalunch548]

When I was running 16 minute 5ks I always did it with a max of 30 miles per week, and my these 16 minute times came after training for a 2:05 half mile so do speed folks, take your easy days easy and do tempo work, even on the easy days add strides to keep that pop in your stride

[@casf120]

Our coach used to have us start the season with workouts that exceeded the race distance but not at goal pace. And we would go the other way and work down towards both race distance and pace. So if we were racing the 5k, start of the season would often be 16 x 400 m at just faster than tempo pace. Or maybe 6 x 1k. This was all based on a summer of volume building. Who knows if this was a good method or not but worked for us

[@justinbrown471]

By far one of the best 5k training videos on KZbin. Thank you!

[@anupparmar8764]

Thanks Jason. Really well explained as always. Definitely one of my favourite running channels!

[@pandanitas3312]

Awesome set of tips & really like the sound of that final workout to really get a good gauge on things. Hope to be in a position to try it out one day in prep for a 5k

[@akaye643]

This is the best video I’ve seen so far! Very helpful and well structured! You’re a great teacher! Thank you for your hard work!

[@snakey973]

Its cross country season again! ( at least one is going to start) These videos sure help young/new runners

[@joseneto3468]

Thank you Jason, for sharing your expertise! 👏👏👏👏👏👏

[@lachlanmclane2149]

Great content very simple easy to digest.

[@mpgrewal00]

5K has become very popular these days. Thanks for these tips.

[@wag-on]

I've recently introduced the half-marathon as my long run (only once per month) really drains all that glycogen. Trimmed down and for the first time in about 20 years within my green BMI range, weight can have a dramatic effect on running efficiency. It is really reassuring on race day to have done the ground work - makes the 5K enjoyable - always a challenge when pushing hard.

[@JohnBrown-qk8yz]

I like the progressive run start slow and finish mad fast. Thank you for the time you put into your videos, I'm going to try these out.

[@maximkravchenko553]

My favourite workout is 10*1k at 5k race pace with 5 min rest at easy pace. It works for 10k race as well.

[@kenleyojones]

Glad I ran into this video. Great info and down to earth.

[@Ajaxxgopw]

i like your content. quick and to the point. thank you!

[@Skiskiski]

In the US Army, in JRMC Hohenfels, our two platoons, scouts and infantry, we would participate in twice a week long run. As long as we did not run together with the rest of the company or battalion, our NCO's would get us out of sight and practice either wind sprints or hill repeats with us.

[@filiptomas3658]

Great topic and you covered all that needs to be known about racing 5km..💪👍.....maybe some topic in future about nutrition and lifestyle of a smart runner.

[@mpgrewal00]

Great online coach and nice explaining skills.

[@Mike-cs9jr]

One tough workout rarely seen these days but a great lactate threshold workout is 3 x 2K. It's definitely more advanced than other workouts but it will really help your mental game. Running mile repeats is hard enough but knowing you have an extra lap to run can be mentally draining but after you are finished you feel like you did something worthwhile. Add more when training for longer distance races.

[@mwmstals]

Thanks! informative and well explained video

[@erickoenig8483]

Favorite (but tough) multi-race indicator workout --> Yasso 800s (8-12 x 800m) @ Roughly current 5km race pace (Goal Marathon time translated as an 800m split) w/ equal jog rest recovery between each interval. E.g., 10 x 800m @ 2:40 - 2:42 w/ 2:42 jog recovery between each interval. However, this type of workout should only be done once or twice in an 8 week training cycle since it requires generally more recovery time than an interval workout like 4-6 x 1km. Also, think about the total volume of intervals in the workout at about 8-10% of current weekly mileage (e.g., for 50 miles per week, do 4-5 miles of Interval pace work) per Daniels' Distance Running Formula. Another tough 5km workout is a gear-shifting ladder (2 miles @ Threshold pace (10km - ~ 12 mile race pace) w/ 2 minutes easy jog recovery after + 2-4 x 1km @ 5km goal race pace w/ 2:30 - 3:00 recovery between intervals, followed by 4-8 x 200m @ Repetition (mile race) pace w/ 200m jog rest between. Repetition work should only be about 5% of current weekly mileage in a single workout. Fast-finish workouts are great for boosting confidence and working on speed mechanics when your body is already fatigued to simulate the circumstances of a 5km race.

[@GENRTS]

great channel!

[@alihernandez1299]

First time in the channel. Well explain.

[@bettapackalunch548]

I was so worried about doing crazy mileage like 60 miles per week and I thank-you for this video

[@hannahpierce3973]

I think 20-40s are great for speed. That is, 20 second sprint, 40 second rest. We did those years ago when I trained with a running club during vacations while running college CC. That was the first time I had run those and I thought they were really effective. Now I haven’t raced for years and at 43, I’ve been only a warm-weather runner for years, not being very active during the winters, and having to rebuild my face every spring for running and for ultimate frisbee. Now I’m trying to build a base again very gradually so I don’t jump into fast and get injured (which I’ve done many times). My favorite races are the 1500m/ mile and the 3200m or 2 mile, so I’d like to get fast again. currently, I’m really not focusing on my Times too much and I’m just trying to consistently run every other day, increasing my mileage gradually and my speed on a couple of those days gradually. Letting my body be my guide for now.

[@aribenjamin3401]

Thanks for the helpful video. My team often uses a pyramid fartlek workout. Something along the lines of 1 2 3 4 4 3 2 1. Those are the amount of minutes at threshold pace and the recovery is the time of the previous pickup. And you can fit that into any type of distance run depending on what shape you’re in and what your weekly mileage is looking like

[@EmileKleinhans]

What specific pace do you use?Threshold, tempo or goal 5k pace during the on minutes? I would think the pace should be a bit faster than threshold, I might be wrong.

[@sandrosantos9791]

Hello from Brazil! Thanks a lot, Jason. It’s the first time I watch one of your videos and I loved it! Clear, concise, and at the same time very informative. Would you say it’s a good approach to use the principles and 5 types of workouts you outlined here to prepare for a 3000m test (adjusting for the specific race pace intervals)?

[@JasonFitzgerald]

Thank you! Yes, that's a good approach. The idea of "support paces" can be applied to nearly any race distance. And for 3k, strides (or hill sprints) and long runs are still great during the base phase and ongoing into the season.

[@henriquehoff]

Hello from Br too!

[@juanchaves3662]

Thanks 👍

[@closmasmas9080]

I am saving this video, and will refer to this again when my XC season is set to start in January

[@munch3212]

that’s rly late, my season has started already and we have our first meet this month

[@tristanliggett4088]

Honestly, you should start using this video now. Building your aerobic base with just easy runs w/strides and eventually one tempo per week will REALLY help you during cross country.

[@closmasmas9080]

Tristan Liggett I have been base building since March. I did a 5k time trial almost 2 weeks ago and then took the next week off to rest/rest. Now I’m rebuilding back to peak mileage and will start to incorporate more and more workouts as I get fitter/closer to the season

[@munch3212]

Clos MasMas what was ur time and what grade u in?

[@schwantz037]

Step repping. i have two sets of step which are around 20 seconds to get up. Recover on the way down & repeat. The steps are a few 100 metres apart so alternating sets of 5 totaling 25-30 reps...

[@CamboHODL]

Hi Jason, thanks for the video. Very informative and insightful. I have one or two questions. Firstly, at what sort of pace do recommend running the long run? I’m guessing it will be slower than Tempo but how slow? Secondly, what is your view on short recovery runs or rest days (particularly after a hard session)? I wondered if you could provide a generic 7-day training plan (e.g. Sun: long run; Mon: recovery and strides; Tue: mile pace or faster intervals; Wed: rest day; Thu: Tempo; Fri: recovery and strides; Sat: goal pace/ race day)? Finally one more question, with regards to hills training when and how would you fit this in to a training regime? Many thanks in advance 👍🏼

[@jancollins319]

Hi Patrick. Hope this message finds you well. This video is great for info. Very informative. And it’s led you to ask a great question. The thing is, if we (the man on the street, who isn’t sponsored, it’s professionally trained, and isn’t going to the next olympics) ran every session recommended to us, I know I for one, would be running 2 times a day, and probably 3 times on a Sunday. I would say, pick 3/4/5 runs that are different and fit them into a week. The following week, you might want to keep your long run for example, but swap your base run for a tempo. Or your tempo for a tough interval session. The working man, can’t train like a professional athlete. And shouldn’t put pressure on ourselves to do so. Just mix it up. Your list is a great list. But there’s nothing wrong with splitting it over 2 weeks with a couple of repeated workouts in there.

[@Dissey]

I love the nerdy stuff :)

[@steeezy_steeevie]

looking at adding hill repeats to my workout. How many should you do? How long should the climb be? Is a long gradual hill better? Or a steep short climb? Thanks Steve

[@liamgale4561]

If you're an xc runner never underestimate hills, one of the things that ultimately led my team to win state was dominating the hills when everyone else would die, we lifted weights and did hill workouts each week.

[@dennispacelli1007]

YES weights stretch i would even do a pool w/o with a floatation device around the waist so you can do speed work w/o risk of injury always pounding YES HILLS PAY THE BILLS!

[@andreasmaher8749]

10x400 has been my fav go to workout for the 5k for many years.

[@devilsolution9781]

Sooooo, a 4k?

[@andreasmaher8749]

@@devilsolution9781 4k of repeats at faster than 5k pace. Add in the warmup and cooldown and the rest interval distance that brings it close to 6 miles total.

[@andybarry5315]

I'm an average recreational runner.. But my favourite atm seems to be 7 x 0.65 mile repeats. I rest until fully recovered, usually about 6 to 7 mins.. That extends to around 8 to 10 towards the end. All my repeats are run at 90% max. Been doing it for 3 weeks now and every session ive dropped my times.. That said, I've done other runs.. The long slow run and some hill sprints so everything combined has made me slightly faster

[@pleaseenteraname9414]

Sounds good! Next step is to start bringing down that recovery to make it more realistic to your 5k race (Does that work out to be 7x 1000m?)

[@andybarry5315]

@@pleaseenteraname9414 yep around there, i usually work in miles, but it wouldn't be too far off that.. Recovery times are too long, but i do feel like i want to be in control of the run.. If i start too soon, it'd definitely be a slog for me :)

[@DanielsHikingAdventures]

6x800 @ slightly above race pace and 8x600 also above race pacd realy nice workouts for a 5k. 2x 15 minutes at threshold pace. Or as you said 30 minutes @ threshold. Or 3x 2k or 2x 3k or 3x 3k. Its all Possible

[@dennispacelli1007]

sweet!

[@andrewood]

A long run should only be ⅓ of your weekly volume so to have a 10 mile long run you need to be running 30 miles a week that discounts a lot of people and slower runners who run by time

[@johnrainsman6650]

I'm thinking about running a 5K October 29. I haven't been running lately due to work and whatnot (just biking), but if I start running tomorrow and days ahead, would I be okay and able to run a 5K on the 29th? I used to run 5Ks, including a year ago.

[@TheFlipsie]

Great tips, thanks! I actually have a "solo 5k" coming up in a few weeks. Due to covid the organizers came up with the concept of letting people start one by one, 3 minutes apart. It's basically an official time trial with the opportunity to catch someone if you're fast enough. Should this be my main focus or is there anything else I could do to make it easier psychologically? My A goal is 20 min.

[@JasonFitzgerald]

This sounds fun! I think you should keep this format as your main focus, but do everything else to make sure the race is a success. I have a video on virtual race strategy here: kzbin.info/www/bejne/pXTQaXiXhL-roqc

[@andrecz1133]

My workout. ( 1 mile tempo, 1 mile interval ) x 2

[@chrismanteris9093]

For me the long slow runs have had zero positive effect on my 5k times. I believe that just running 5k and pushing against the pain barrier is more effective. No pain no gain. Running hard for 3miles is more painful than running slow for 7 miles.

[@dan-cw2bt]

I recently did a 12 x 200m workout slightly faster than 1 mile pace with a 200m jog recovery and really liked it as a speed workout, would it be good for a 5k too or is it more oriented towards shorter distances since the speed is much faster than 5k? Thanks cause I'd like to keep doing it and use it to improve my 5k time

[@pleaseenteraname9414]

I like to use a shorter speed workout (200s usually) fairly often, as well as longer reps and tempos (1000m reps and stuff) Another way to do it is to include them at the end of a workout - eg: 2 mi warmup, 3mi tempo, 4x 200m/200m recovery, 2 mi warmup Great workout that includes all paces of running To be able to run 200m reps at mile pace will make your 5k pace seem leisurely

[@dan-cw2bt]

@@pleaseenteraname9414 That sounds like a great workout, thanks!

[@dennispacelli1007]

maybe 2x200 2x400 1x600 1x800 after your 200's rest for 300m Do your 800m then maybe the next week 1 of each skip the 600m do 800m then 1200m then 1x200 1x400 1x800 1x1200 get to where you can do a warm-up stretch good then 2x1600 at race pace or faster with a 400m rest in-between then 3x1600m then a 2400m time trial then a week later 3200m time trial get the idea? BUILD

[@nelsonmbuguah5546]

It helps when the coach/speaker demonstrates the actual tip rather than just talk about it.

[@eltribun]

I am 47 now and do my basic endurance on the bike since I wanna saving my bones for the harder runs... after a 5 years break in running for back issues I started again last year and my goal is to get back to sub 20. Would you personally say that I can substitute the longer runs with the bike rides? I mean the effects on the metabolism are the same, and I am yet back running 5x 1k intervalls ~ 3:50... thx from GER

[@dennispacelli1007]

Get a foam floatation belt(inexpensive) and go to the pool and run in the deep end You can warm up do intervals pace speed whatever with NO risk of injury I've known 4 min miler's and sprinter's to hit the pool BUT they only did it after forced to with an injury DO IT BEFORE an injury forces you to hope this helps.....

[@sjwood0]

Some really good advice here but where do hill sessions fit into this?

[@dennispacelli1007]

yes you gotta find a day to hit at least 6 good hills for roughly a minute I feel or anything as long as their is 75 percent effort wouldn't you agree?

[@garybrown9719]

30 minute tempo run my be key I had my best 5k when I did 20min tempo runs

[@chrismanteris9093]

Do people generally run the race faster than training due to more adrenaline and focus on a good result?

[@apnhderlleip]

Hello Jason! André from Brazil here. I'm a 48 yo runner/biker and I've been thinking if I could stiil run 5k sub 20min. I'm (trying to) building a solid base using long runs (from 10km to 16km) and strides, but I struggle to understand about TEMPO run and other workouts. What do you suggest? Thanks in advance! ;-)

[@apnhderlleip]

P.S.: I do long runs barefoot in order to control the speed.

[@nancyplascenciamorales6718]

I think you give some amazing advices but also I think you are forgetting something very important here, the rest time between ever rep, I think that is an important fact in order to get the benefit of every tipe of workout, it's not the same 2 min rest than 5 min rest it depends of what we are looking for in that specific session

[@JJBpilot]

Ima vote 6x800, or 12x400. Currently 2 sets of 6x200, 5 minutes between sets.

[@MikeLikeThat]

What do you mean by mile race pace?

[@kailashcolony3921]

I'm a beginner , i have 3200m race in 55 days to go , what type training and workout should I do tips

[@pullupparker6110]

Slowly build a mileage base to start

[@chrisgunterman4375]

i love mile repeats and 6x800

[@dennispacelli1007]

oh heck yea!

[@txelmore]

I really enjoy the “couch” training actually

[@dennispacelli1007]

yes it is relaxing

[@PoeticJusticeSC]

I find it just a little confusing when miles are thrown in once in a while. I know Americans still use miles, but when most of the workouts and races being described are in meters or kilometers, it is mentally jarring to have to suddenly convert one component from miles so I get a sense of the distance being described. I'm new to running so maybe these will feel commonplace eventually, but right now it feels confusing.

[@disgustangy4901]

A mile is roughly 1600 meters, or 4 laps around a track.

[@andyk4676]

I’ve been running for a decade (on & off and not-competitively) and I still find it jarring

[@dirtymike3329]

Lol it’s that hard it’s a quick calculation. If 3rd grade math is mentally jarring then you have bigger problems

[@tmfam366]

@@dirtymike3329 it's just unnecessary though isn't it. Holding on to such a dumb system when the metric system is so much clearer just seems pointless.

[@daveg7894]

@@dirtymike3329 sounds like you have plenty of your own problems dirty Mike.

[@chris1806]

How would you train to get from 18 to a sub 16 5k in less than 6 months ?

[@dennispacelli1007]

Good luck with that

[@ratilalmakanji2372]

Hi Very informative Am 60 years My 42k time is 3.45 Trying for 3hrs Any tips

[@dennispacelli1007]

you will kill yourself trying not worth it trust me make the 5k your race better for overall health work on speed trust me forget that LD stuff I did that distance over 30x's I'm 70 now running fast 5ks/ mile(sub 8 min) and 2 mile times(sub 17 min) You will feel much better and overall stronger trust me I'm a dr I just started back running 9 months ago after decades of no running I lift weights as well 5x/wk not heavy but for posture and tone I feel and look better at 70 y/o than when I was 30 y/o running marathons and ultras with NO weights Do your speed workouts they are great for longevity look it up!

[@ratilalmakanji2372]

@@dennispacelli1007 Thanks for your help

[@mangasandhu2725]

My time for 1 mile is 5:28, my goal is to achieve 5:00 minute timing. What workout will fit for me. Please answer ।

[@kortex628]

Manga Sandhu yes same pls make video like this

[@ra3y7rba64]

1mile or 1k? Because thats VERY fast

[@kortex628]

ra3y 7rba 1 mile, pls make video StrengthRunning

[@cowboyfunktion]

Try running timed intervals like 10 x 1 minute @5:00/mi pace, with 4 minute slow jog between intervals. Sounds easy but you get in a total of 2 miles at your goal race pace. That was the only workout I used specific to mile race pace and it got me to a 4:55 road mile at age 34. I had a good aerobic base from having run a sub 3 hour marathon about 2 months earlier, so I only did this workout twice before the mile race.

[@ra3y7rba64]

@@cowboyfunktion after the racing season closing due to corona, i kept running 1ks in order to improve my pacing, and i managed to hit 4:57 pacing a few times, and i can run 5:ish min/k pacing with no problems. i used to run 7:30/k then 6:00/k, now i can run on 5 minute paces normally. i even ran 5k on my first time and got 28:41 and to me its a good time, not bad atleast

[@honza1859]

Hi, why not to train "run 5000m timetrial"? Yes, it is very hard but the rest between intervals will not mimick the race itself.... But I know intervals are common training mathod...

[@StrengthRunning]

Sorry, I don't understand your question

[@honza1859]

@@StrengthRunning I mean - use 5000m timetrial run as training method.... Simply said - run the same distance in training (in the same tempo) as you will race...

[@lexington476]

18 mile long run for an amateur racing a standalone 5K, that seems rather excessive to me. 18 mile is more of a long run for half marathon training. I race Sprint distance duathlons and triathlons (not that i am really any good), which has 5K run segments, my long runs are usually 10 to 12 miles when on a training plan.

[@gaborsimko9390]

The video was not (only) made for beginners. If you want to improve your time , the longer your long run is, the better your aerobic capacity which helps a lot at 5k. Yes 18miles a lot, but definitely helps for intermidiate and advanced runners

[@zeauxx8351]

@@gaborsimko9390 I feel like that’s advanced runners and more of HM training though like wtf

[@fzb4220]

So what kind of running isn't critical? ^^

[@jimoconnor8597]

Do you ever advocate uphill strides?

[@JasonFitzgerald]

Not really. I think there are better ways to use hills (and slowing down a stride defeats the purpose of a speed drill). With that said, they're not taboo!

[@jimoconnor8597]

@@JasonFitzgerald Thank you for the reply! I tend to agree and when I have tried them, they end up hurting me.

[@vikroy3777]

I train by eating chocolate and drinking beer 💪

[@notmyrealname6272]

Gave up half way through this. Can’t cope with lol the chopping and changing between kilometres and miles.

[@davecharles6286]

im sorry, you'll get over it

[@dennispacelli1007]

chop and change damn funny sounds like the kings of england chop-and-change

[@Burps___]

6Th tip to running faster 5Ks: Listen to fast music 🎵

[@hineighbor]

i run 20k per day to train for a 5k

[@dennispacelli1007]

not necessary at all too much cut it down and up your intense w/o's

[@jb4326]

“Strides” 🤦‍♂️ just call them sprints mate 😂👍 100m sprints, is this another one of those Americans butchering the English language again? 😂

[@kailashcolony3921]

I'm a beginner , i have 3200m race in 55 days to go , what type training and workout should I do tips

[@JasonFitzgerald]

Sorry, that's a question I can't answer in KZbin comments

[@ohyeahyeah7088]

Run 300 repeats at race pace, try to run daily, include a longer run once a week, and include a 2-4 mile tempo run (which should be 1-2 minutes per mile slower then your mile pr, it should be comfortably hard). And as he said, do strides once or twice a week