YOUR FASTEST 5K

How fast is fast? Tips below on how to accelerate your Park Run in 30 days.

• A “good” 5K time varies based on experience and age, but it generally means finishing within 20-30 minutes for trained runners.

  • Beginner Runners: 30-40 minutes is typical.

  • Intermediate Runners: 20-30 minutes is common for those with some experience.

  • Advanced Runners: Competitive runners aim for sub-20 minutes.

  Week 1

  • Session 1: 400m Repeats

    • 6 x 400m at 5K pace (or slightly faster)

    • Rest 90 seconds between intervals.

  • Session 2: Fartlek

    • 20 minutes of running with 1 minute fast (30 seconds sprint) followed by 2 minutes easy jog.

  Week 2

  • Session 1: 800m Repeats

    • 5 x 800m at 5K pace.

    • Rest 2-3 minutes between intervals.

  • Session 2: Hill Repeats

    • 6-8 hill sprints (30-60 seconds) at a hard effort.

    • Jog or walk back down for recovery.

  Week 3

  • Session 1: Pyramid Intervals

    • 400m, 800m, 1200m, 800m, 400m at 5k Race Pace.

    • Rest 90 seconds after 400m, 2 minutes after 800m, and 3 minutes after 1200m.

  • Session 2: Tempo Intervals

    • 4 x 1K at tempo pace (comfortably hard).

    • Rest 2 minutes between intervals.

  Week 4

  • Session 1: 1K Repeats

    • 5 x 1K at 5K pace.

    • Rest 2 minutes between intervals.

  • Session 2: Race Simulation

    • 5K time trial to assess progress.

    • Warm up, then run 5K at your goal pace.

  Tips for Success:

  • Warm Up/Cool Down: Always include a 10-15 minute warm-up and cool-down in each session.

  • Listen to Your Body: Adjust intensity and recovery as needed to avoid injury.

  • Stay Hydrated and Fuel Properly: Nutrition plays a key role in recovery and performance.

• By following this interval training plan, you can significantly enhance your 5K performance in just 30 days!

• Try it and let us know how it goes!