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in Runners' Roundup, Running, Running Tips, Running Workouts, Speedwork, Training, Workouts · March 6, 2024

5 Workouts To Help You Prepare For Your Next 5k

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 natural speed has declined 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. I need to put in some work to prepare for a 5k!

Looking to run a 5k this spring? You may not need to follow a training plan if you adjust your schedule and include some race-specifc workouts leading up to the race. Try these workouts to help prepare yourself for your next 5k!

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.

A 5k workout to get you ready for race day! Practice running those faster 5k paces, increasing your intervals throughout the workout. #5k #training #tuneup #race #workout

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.

A workout to get your ready for finishing a 5k fast and strong.

3. Hill Workouts are Speed Work in Disguise

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!

This is a short and sweet treadmill hill workout for those of us who tend to get lazy on the treadmill and not run any hills! A simple workout that can be adjusted based on how much time you have and your fitness level. #run #runningworkout #hillrun #treadmillrun

4. Fartlek Runs to Get in Some Speed

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. Try this 45 minute Fartlek Workout or this Time Based Pyramid Workout.

A time-based pyramid workout to get your legs moving faster without really being "speedwork".

You may also like: How to run a 5k in under 20 minutes

5. Tempo Runs to Prepare for Your 5k

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 for a 5k, and it’s ideal to take at least 1 easy day or rest day between hard workouts.

If you need help to prepare for a 5k but don’t want to work directly with a coach, check out my Race Preparation Guide for the 5k to the Marathon!

You may also like:
5 Workouts for Speedy Spring Running
Couch to 5k Training: How to Successfully Train for Your First Race
How To Transition To Running Outside This Spring
Why and How to Run a 5k Time Trial to Test Your Fitness

Do you follow a training plan for a 5k or adjust your workouts to prepare for a 5k?
Which do you prefer: speed work, hills, or tempo runs?

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Reader Interactions

Comments

  1. Wendy says

    March 2, 2018 at 6:59 am

    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…

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:44 pm

      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.

  2. Lacey@fairytalesandfitness says

    March 2, 2018 at 7:03 am

    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.

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:45 pm

      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.

  3. Deborah @ Confessions of mother runner says

    March 2, 2018 at 8:15 am

    I really could benefit from mixing up my running workouts a bit! Love these ideas

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:45 pm

      Glad you like them!

  4. Laura @ This Runner's Recipes says

    March 2, 2018 at 8:23 am

    Great workouts! I like to shift my training for race specific workouts – I don’t race often so I want to be optimally prepared!

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:46 pm

      Same here! I need to get my legs used to running race pace especially if its been awhile since I raced a certain distance!

  5. [email protected] says

    March 2, 2018 at 9:14 am

    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

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:47 pm

      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.

  6. Kimberly G says

    March 2, 2018 at 10:57 am

    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.

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:48 pm

      Adding in some variety is so important! It definitely helps to keep me from getting too bored.

  7. Lisa @ TechChick Adventures says

    March 2, 2018 at 11:08 am

    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.

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:48 pm

      Im sure “real” 5k training is super hard! Thats probably why I have always been too intimidated to train for a 5k!

  8. Lesley says

    March 2, 2018 at 11:51 am

    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.

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:49 pm

      Its definitely nice to have a base all year round!

  9. Kimberly Hatting says

    March 2, 2018 at 3:26 pm

    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 (??)

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:50 pm

      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.

  10. Teresa says

    March 2, 2018 at 4:00 pm

    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!

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:51 pm

      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.

  11. meredith @ cookie chrunicles says

    March 3, 2018 at 9:38 am

    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.

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:51 pm

      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!

  12. Zenaida Arroyo says

    March 3, 2018 at 2:58 pm

    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.

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:52 pm

      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.

  13. San says

    March 3, 2018 at 5:47 pm

    I don’t even bother with 5ks LOL maybe I should…

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:53 pm

      They can be pretty challenging, especially if run at a difficult pace!

  14. Cari says

    March 3, 2018 at 10:28 pm

    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

    • Lisa @ Mile By Mile says

      March 4, 2018 at 2:54 pm

      Thats exciting that you will be getting a PR no matter what!

      • Cari says

        March 4, 2018 at 9:39 pm

        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

        • Lisa @ Mile By Mile says

          March 5, 2018 at 4:47 am

          Good luck!

  15. Deborah Brooks says

    March 6, 2024 at 9:00 am

    It is fun to throw these speed intervals into your runs sometimes!

  16. Darlene S Cardillo says

    March 6, 2024 at 10:09 am

    I am just awful with any kind of speed drills.

    My 5ks are just stuck in the middle of long race training…

    after November, I plan to quit marathons and many of the halfs… then I can try to get back some speed for a 5k or two.

  17. Jenn says

    March 7, 2024 at 9:58 am

    This is so concise and well-presented!

    I don’t really train for 5Ks… but maybe…. maybe I will try some of these. It’s always good to keep things new! Thank you!

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Fall is pretty good too but there’s nothing like Fall is pretty good too but there’s nothing like seeing the sunrise on a morning run! As an early morning riser I would be fine with a 4am sunrise but I know that’s not for everyone so I will just enjoy the 2 months of the year when the sun is up (almost) as early as me. #morningrunner #sunriserun
Let them be your reason, not your excuse. I coul Let them be your reason, not your excuse. 

I could sit here and tell you how hard it is to train with 2 young kids. How I rarely get a full night’s sleep anymore. How they got me sick the week before my race. How my SI joint just isn’t the same since my pregnancies. But that wouldn’t be fair, because I need to listen to my own advice that I give them about how to keep working hard and that there will always be obstacles to overcome.

After my race on Sunday I was thinking about how my Kindergartner has been working for a special award all year long. Many times he has told me he just wants to give up, because he works so hard for months at a time and still hasn’t earned it. I keep telling him that if he keeps working hard he will earn it, but what’s most important is that he gives his best each and every day. All those good days add up and even if he doesn’t earn the award, it will mean he had a great year.

Don’t I need to take my own advice and remember that all the good training days add up, even if I don’t get the outcome I want on race day? Before my race he kept telling me to do my best, and that he would give me a prize (artwork) even if I don’t win. So maybe all the lessons I am teaching him are starting to pay off? #motherrunner #halfmarathon  #frederickrunfest
I can pretty much see the humidity as I look back I can pretty much see the humidity as I look back on these videos. After a few days to process my race I am feeling better about how it went and starting to focus on what’s next. I guess it’s officially time to acclimate to the heat and humidity because it’s not getting cooler any time soon! My full recap is up at milebymileblog.com

Have you acclimated to the warmer weather yet?

#run #runner #runchat  #frederickrunfest
Happy Medal Monday! This is a unique medal because Happy Medal Monday! This is a unique medal because the middle part is actually a removable pin! So you could take it off and display it somewhere else. What is the most unique medal you have received at a race? #run #halfmarathoner #frederickrunfest #medalmonday
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