How to Run a Faster 5k: Try This Workout

The best workout to run a faster 5k - this workout has helped Derrick improve his 5k PB from 17:07 to 15:50 in one year.
With cross country season coming up quickly, Derrick and Rod are working on improving their efficiency at 5k and faster effort. Coach Benson Langat also prescribed two all-out 400m repetitions to build confidence late in races when the legs are fatigued. Running in the Skechers Speed Freek & Addidas Takumi Sen 8.
Workout:
4x400 - faster than 5k effort (75, 78, 76, 75)
200 jog recovery
4x1mile - 5k effort (5:06, 5:08, 5:09, 5:06)
400 jog recovery
Full recovery before final set
2x400 - all out (66, 68)
Coaching:
shop.run605.com/content/coach...
Follow us on:
📷 Instagram - Derrick: / derrick.ettel
📷 Instagram - Rod: / rbnrunning
📷 Instagram - Coach Benson: / coach_bensane
🎽 Strava - Derrick: / strava
🎽 Strava - Rod: www.strava.com/athletes/22971...
#running #runner #motivation #fitnessmotivation #5k #10k #halfmarathon #marathon

[@ZenithEndurance]

Please like and subscribe, then let us know what your confidence building 5k workouts are! 💪

[@tadejdanev5030]

on what pace did you guys run in those reps? HR ZONE 2-3-4? thanks

[@ZenithEndurance]

Lower zone 4. The recovery keeps HR manageable while still allowing you to run 5k pace fairly sustainably.

[@jargalman]

what time is for recovery?

[@ZenithEndurance]

200 jog after the 400s and 400 jog after the miles. Then recovery before the final 400s. Added to description!

[@jargalman]

@@ZenithEndurance Thank you!

[@ryeyan8613]

Me, 5km is 1hour.

[@yashwanthyashu2292]

Where track r road

[@ZenithEndurance]

It's just a 1 mile loop at the nearby soccer fields!

[@hendrikroodhorst5332]

Did you have no shirts

[@ZenithEndurance]

😅 gotta be aerodynamic