Advanced 5K Training

Improving your time!
To achieve a Personal Best (PB) in the 5 Kilometer distance, you'll definitely need to add some efforts and speed training to your programme, if you haven't already. This is an eight-week training schedule to help you run your fastest 5K.

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 5-10 minutes easy running, then continue with 15-20 minutes running near your 10K pace (but not at race pace), and finish with 5-10 minutes cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Intervals: After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. So 3 x 400 would be three hard 400s, with a 400 m recovery in between.
Rest: Rest is critical to your recovery and injury prevention, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. You won’t see much improvement if you run every day without taking days off.
Fridays are a good day for resting as your schedule below has a speed workout on Thursday and you have your longest run of the week tomorrow.
Saturday long runs: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after each and every run.
Sundays: This is an active recovery day. Your run should be at an easy comfortable pace, which help to relax your muscles.