Spring is a popular time of the year for 5ks (and many other races), but not everyone has been training throughout the winter. There was a time when I was able to jump into a 5k race at any moment and come close to running a PR. That is no longer the case! Over the years my speed has declined (mostly due to inconsistent training because of injuries) and I don’t feel like I can keep up with the same level of training year round that I was once able to do.
For runners who are already comfortable running more than 3 miles, they may not need to “train’ for a 5k. Of course this depends on your goals and if you are using the race as a training run or as your goal race. Here are some workouts that you can include in the weeks leading up to a race to help you prepare for your next 5k.
5 Workouts To Help You Prepare For Your Next 5k
1. 5k Tune-Up Workout
This workout will get your legs moving at your goal pace without completely wearing them out. I’ve used this workout a week before a 5k to help me remember what race pace feels like.
2. Fast-finish Focused 5k Workout
This workout has you running faster with each set, so you are practicing how to run a fast finish at the end of a short race. It’s a challenging workout but great for anyone like me who tends to slow down at the end of a 5k.
3. Hill Workouts
It’s been said that hills are speed work in disguise. They can be a great way to build strength without having the same impact on your body as running really fast. I’ve been using this Lazy Runner’s Short and Sweet Treadmill Hill Workout to get in some hill training on the treadmill. Running hills in training is especially important if you have hills in your race. Running up a hill at 5k pace can be extremely challenging!
4. Fartlek Runs
If you’re not sure of your 5k pace and just want to get in some faster runs to prepare for your race, fartleks are a great place to start. You can adjust the pace and just focus on running “hard” and “easy” versus trying to run a specific pace. You can try this 45 minute Fartlek Workout or this Time Based Pyramid Workout.
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5. Tempo Runs
A tempo run should focus on maintaining a challenging pace that you can hold for a few miles. When preparing for a 5k, you can focus on shorter tempo runs and include breaks as necessary. For example, you cold run 3 x 1.5 miles at tempo pace with a half-mile recovery, and work up to longer intervals. Tempo runs should be done at a pace that is slower than your 5k pace. Depending on the intensity of your tempo run and where your fitness is, aim for about 30 seconds per mile slower than 5k pace.
Completing some specific workouts and adjusting your schedule may be all you need if you are just looking to challenge yourself by running a 5k. Remember that these are challenging workouts and you should already have a solid base and be able to run more than 3 miles comfortably before adding these into your routine. Also keep in mind that 1-2 hard workouts a week is enough to prepare you for a race, and it’s ideal to take at least 1 easy day or rest day between hard workouts.
You may also like: 5 Workouts for Speedy Spring Running
Do you follow a training plan for a 5k or adjust your workouts leading up to the race?
Which do you prefer: speed work, hills, or tempo runs?
I’m linking up with Fairytales and Fitness and Running on Happy for the Friday Five 2.0!
These are great! I’m still able to channel some speed on my shorter runs and am considering transitioning to shorter distances. At least some of the time…
I think there are a lot of benefits to running and racing shorter distances but I think Ill always be a long distance runner at heart.
I never thought of hill runs as speed work, since when I run hills I feel so slower than I run through any other terrain. I guess that is why they call it a disguise…..haha.
Haha, yep! But also, I try to do some intentional harder paces on hills. Especially when I know I have a hilly race coming up.
I really could benefit from mixing up my running workouts a bit! Love these ideas
Glad you like them!
Great workouts! I like to shift my training for race specific workouts – I don’t race often so I want to be optimally prepared!
Same here! I need to get my legs used to running race pace especially if its been awhile since I raced a certain distance!
I think I enjoy tempo runs the best, I can tune out the world and get lost in my thoughts. Hills, and speed work is nice to add to not get bored and obviously for the benefits. Have a great weekend
I used to really love tempo runs for the reasons you said, but I think lately they have been more challenging for me which makes it harder to tune out! Hope you had a great weekend.
I really love these workouts because of the variety of paces, etc. I’m not training for a 5K but I will definitely incorporate one of these workouts into a future run.
Adding in some variety is so important! It definitely helps to keep me from getting too bored.
I always used to be “half marathon ready” all the time, but yep, those days have passed! I have never trained for a 5K, but I did coach two 5K training cycles last year and the workouts were hard! A lot more speedwork than I was used to.
Im sure “real” 5k training is super hard! Thats probably why I have always been too intimidated to train for a 5k!
I like to maintain a base of 3 miles, so I can jump into a 5k if I want to. This also lets me start training without having to start from scratch.
Its definitely nice to have a base all year round!
My frustration is that I never really know what my “5K pace” actually is. I know I can run a 5K anywhere between 25:00-26:30ish, but it honestly depends on the day. I have never actually trained for a 5K distance…maybe that’s my problem (??)
I have no idea what my 5k pace is either. It used to be much faster but I need to be realistic right now. I find that it depends on the day as well.
These are great Lisa! I couldn’t run a mile around here without having to run a couple of hills ..at least! So hills are not a staple for me, but I really should work in some of these other types of workouts to teach these old legs to turn over a little faster. Thanks for the tips!
That’s great that you run hills so much! I tend to avoid them but they are so important. I really like incorporating harder workouts once in awhile just to keep my legs guessing.
I love a good fartlek run! I definitely don’t train for 5k races but I did run that one in the fall as a change from the longer distances. Lately I do like running hills which is also different for me and I find it definitely makes me stronger and faster.
I think if I could get better at running hills maybe I would like them a little more. I just feel like they make my form fall apart!
These look like great workouts! I love being able to change up the pace/speed and include an easy pace too. I’ve been doing quite a bit of them and surprisingly have been able to hit the target pace. 5Ks are fun because they’re not too long but yet they hurt too.
Thats awesome that you have been able to hit your target paces! I like that 5ks are short and don’t involve too much training or recovery.
I don’t even bother with 5ks LOL maybe I should…
They can be pretty challenging, especially if run at a difficult pace!
I had the best laid plans of training ahead of this 5K, but the injury and the second Half got in the way there. I’m still super excited for next week as it’s the anniversary of my first 5K and it will be a mega PR no matter what.
I don’t actually love 5K races, but this Frozen Penguin is fun — I hope it’s warmer than last year’s wind chill of 10
Thats exciting that you will be getting a PR no matter what!
Because barring a total fail I’ll get the PR (probably by nearly 9m), I think I have A and B goals. This course isn’t good to match my non race outdoor PR, but I could get within a minute of that, I think. That might be my stretch goal. Need to think on what the actual goal is. Glad I saw this a week out
Good luck!