After running a 5k over Memorial Day weekend, I kind of took a break from doing any “speed work”. I wasn’t doing much before that either (a few fartleks and 400s) but the only workout I have done since then was this fun negative split workout (however, it isn’t exactly geared towards running a 5k).
I’m planning to do another 5k this coming Sunday, which kind of snuck up on me. I created this workout to get my legs moving at 5k pace without totally wrecking them 5 days before the race.
Whenever I do a harder run it takes me awhile to get my legs moving at the pace they are supposed to be going. So the idea behind this workout is that the first set is only 2 minutes long- so I was able to tell myself to push hard for 2 minutes and then I get a break. By the time I got to the longer intervals my legs felt more comfortable at that pace, plus I was getting longer recovery time.
This can easily be modified to fit your needs: If you have more than 5 days until your race maybe you want to consider trying a 6 minute interval at the end? Or if your race is in 2-3 days, just do the 2, 3, and 3 minute sets. That’s the beauty of these kinds of workouts- there are endless ways to modify them.
Let me know if you try this one out!
What kind of workouts do you do in the week leading up to a 5k?
Do you prefer workouts based on time or distance?