If you follow me on Instagram, you may have noticed a little teaser for this workout that I posted the other day. I came up with this as I was trying decide on a workout to do on Tuesday. I had done 400s the week before, and wanted something different. I thought about how my next race will most likely be another 5k, so figured I would focus on that.
As I explained when I posted my 5k Tune-Up workout, I tend to start out slower when I do speed work and get faster as the workout progresses. However, in my last 5k I slowed down quite bit. I thought I would work on that in this workout by gradually getting faster over each set.
I was telling Rob about this workout after I completed it and he did not like the sound of running 30 seconds faster than his goal 5k pace. His goal pace is 6:30 so he would be running the last 3 minute set at 6 minute/miles. I reminded him- it’s only 3 minutes!
Here’s how my paces turned out (with a goal 5k pace of 7 minute/miles)
During my last two sets of this workout I definitely had that end-of-a-5k feeling and had to push through that. (I hit a light during my last set and slowed down a bit- I was a little disappointed that I didn’t make my goal pace for that one!) The workout went by really quickly and I was so proud of myself that I basically ran a 5k at my goal 5k pace, although there were 1 minute recoveries between sets.
One thing about the recoveries- definitely take them easy! They are only one minute and fly by!
Here’s the thing with this workout though- the times are somewhat geared towards my own 5k goal. A realistic goal 5k pace for me is 7 minute/miles, which would mean I would be running a 5k in the 21-22 minute range. If your goal time is much faster or slower than this, the workout would need to be adjusted.
This workout basically has me running for 21 minutes with my average pace for the speed work part averaging to my goal pace. I would say that you could pretty easily adjust the workout to meet your needs, but think about your goal time/pace and what would be a challenging but practical number of set/minutes of speed work. Let me know in the comments if you need help adjusting and I’ll do my best to make a reasonable recommendation!
Do you usually run negative splits during a race?
Do you ever get that “end-of-a-5k” feeling during a speed work session?