Track Workout to Improve Speed for 5k

[rob_gonzo]

Great content, your tips have helped me so much that I’ve cut 5 total minutes on my 5k keep them coming

[exryan]

I’m a freshman in high school, I just started running again in June and my current 5k pr is 22:26, the XC season also just started and my goal is to run a sub 20 minute 5k before it ends. This info is just what I need bro thank you🙏

[thatkidwhorunstrack]

A great way to increase endurance is to have a 400m jog instead of 60 second rest

[StateGenesys]

I started running in August 2022, after finding your channel, I went from a 32 minute 5k to 22 minutes, and my vo2 max from 29 to 49 since August 2022

[SarahVulpio-rp]

Great video. I appreciate how you emphasize proper form; it really makes a difference in performance.

[BradleyBrooks-ib]

I did a 13x400m at 85 seconds with a 200m jog between each rep last week. I love these types of workouts🔥

[AuroraAurora-zr]

I’ve been trying to work on my sprinting technique, and this track workout gave me some great tips to implement.

[silviathebarber]

Thank you so much for sharing! I’m training for a 10K currently and these workouts you post help me out so much as a new runner 🏃‍♀️

[benallen]

I got a 18 minute 5k yesterday thanks to you

[joaquinmartinez]

I used this technique no 400 but 6x800 and 2x400 last tuesday, and yesterday I did the 5000m in 22:11 with a pace close to 4:27.

[brayden-hemenway]

You should go slightly faster than 5k with that amount of rest, esp on a track

[PaulGenz-qj]

Did this workout for HS track. It was pure pain because we pushed pace so hard.

[elliemconie]

Our coach makes us do 14-16 400ms with 1 min- 45 seconds between each one (no 3 min rests between sets), I managed to do it at 3:35 per km pace when we last did it and still had a bit left in the tank

[addy_perk]

A workout i did yesterday was
5 400m's at my 2 mile speed-5 seconds with a 30 second break
3 400m's at my 1 mile speed-5 seconds with a 1 minute break
2 400m's top speed with as long as a break as I needed

[ichimarugin]

regarding cadence during those 400s. i was running with high cadence when doing 400s before, like close to spinning. my biggest change was trying to maintain a 'marathon cadence' during those 400s, it slows me down at first, but over time, i can perform the same speed with a 'marathon running form'. it develops your power, increasing your stride length. so, u won't look weird, spinning your legs during 5k, just smooth, powerful speed. if what i'm saying is confusing, just watch eliud's speed session, even at those fast speed, they didn't spin their legs, just long, smooth strides..

[_quixote]

The commute to my school’s track is like a 35 min walk lol

[stuffedapples]

If you are advanced I would actually recommend to do 16-20 at 5k pace and have some active recovery

[FrslyCnfsd]

thanks yeah i got my first 5k in 21 days i play soccer so have ran and done training but never ran a race

[chuckiemeister]

Back in my high school days we used to run 20 quarters repeats with about ninety seconds rest.
Middle distance and distance runners also need to put in a lot of distance running at a slow pace

[alexm]

No track access.. all schools in my area prohibit public use. I have some large flat areas though