Great 5k and 10k Run Workouts To Help You Progress

If you’re training for a 5K or 10K and running the same loops at roughly the same pace, then it’s time to mix things up. Whether you’re chasing a PR or simply a fun running experience, varying your workouts not only keeps things interesting but will also help you progress your times. In this article, run coach Nick Bester suggests three 5K and three 10K training sessions that will help you take your running to the next level.

Before I get into the workouts, here is a quick test you can do to determine what sort of shape you’re in for the 5k and 10k distances.

How to test your target pace for the 5K or 10K

Do 1km, as fast as possible. I’m talking like all out, leave nothing out there.

For your 5k time: Add 20 – 25 seconds and that should be around the average pace you should target.

Example: 1km all out in 4 minutes. Therefore, your 5k race pace should be around 4:20 – 25 per km.

RELATED: 10 Ways to Keep Your Run Training Interesting

For your 10k time: Add 30 – 35 seconds and that should be around the average pace you should target.

Example: 1km all out in 4 minutes. Therefore, your 10k race pace should be around 4:30 – 35 per km

*If you’re a sub-17 min 5k or sub-35 min 10k runner, then you can take 5 – 10 seconds off the above.

*If you’re over 30 mins for 5k or 1hr for 10, then you should add 10 – 20 seconds on the above

**This test might not work if you’re a track runner or come from a track running background.

5K workouts

Here are three really good 5k workouts for you:

Set One: 5 x 1k

Recovery: 90 seconds recovery between reps

Effort: Aim to do each rep at goal 5k pace (85 – 90% effort)

RELATED: How To Train for a 5K

Set Two: 4 x 800m / 4 x 400m / 4 x 200m

Recovery: (90 sec for the 800m, 75 sec for the 400m, 45 sec for the 200m)

Effort: 800m @ target 5k (85 – 90%) / 400m @ target 3k (90 – 95%) / 200m @ target 1k pace (92 – 97% effort)

Set Three: 2 x (4 mins / 3 mins / 2 mins / 1 min / 30 sec)

Recovery: 90 sec for the 4 mins, 75 sec for the 3 mins and 2 mins, 60 sec for the 1 mins / 45 sec for the 30 sec.

Effort: starting at 10k effort, progressing throughout, finishing at 400m effort

10K workouts

Here are three really good 10k workouts for you:

Set One: 5 x 1 mile

Recovery: 2 mins recovery between reps

Effort: Aim to do each rep at goal 10k pace (80 – 90% effort)

RELATED: How To Train for a 10K

Set Two: 4 x 1k / 6 x 500m / 8 x 200m

Recovery: 90 sec for the 1k, 75 sec for the 500m, 45 sec for the 200m

Effort: 1k @ target 10k (80 – 90%) / 500m @ target 5k (85– 95%) / 200m @ target 1k pace (92 – 97% effort)

Set Three: 8 x 2 min / 8 x 1 min

Recovery: (75 sec for the 2 mins, 60 sec for the 1 mins)

Effort: 2 min reps at 10k effort, 1 min reps at 5k effort

Recovery

Recovery can be static or an easy jog. The purpose of this recovery is to recover as much as possible, before going again on the next rep.

Just as you focus on the harder reps, you should focus during the recovery and concentrate on getting the heart rate down as much as possible, before going again.

Coach Nick's Notes

The most productive way to approach these sessions is to aim to progress throughout, with the last rep being your fastest. Work hard, very hard, but save that extra 1-2% for race day.

Prior to your interval sessions, you should do at least a 10 – 15 minute warm-up jog followed by some dynamic drills to ensure the body is fully warmed up by the time rep 1 starts.

Dynamic drills include things like high butt kicks, high knees, opening/closing the gate, cross-overs, strides, and so on.

RELATED: The 4 Most Important Run Training Sessions In Your Week

Post-session cool-down should also include at least 10 – 15 minutes of jogging before doing static cool-down stretches with extra focus on some of the main muscle areas such as hamstrings, quads, glutes, and calves.

Remember to get that recovery protein in within half an hour of your sessions - that’s when it’s the most effective.

Aim for at least 20g protein.

On average, it takes a runner just under a week to recover after a hard 5k race and just over a week to recover fully after a 10k race. This is runner-specific and depends on how much mileage you do.

Smash the training, show up, put in the work and you’ll find that race day is just the victory lap.

Onwards and upwards,

Coach Nick