Top 5 Training Workouts for Running a Faster 5K
If you are training for a road 5K, no matter the time goal, we're breaking down 5 of our favorite training workouts to build the aerobic endurance, top-end speed, strength and the mental grit needed to get a PR on race day.
Chasing a sub-20 minute or any other PR in a 5K isn’t just about running faster—it’s about training smarter.These 5 workouts are designed to sharpen speed, boost endurance, and help you lock in that pace on race day. From the classic 10x400s to strength-builders like uphill repeats to staple sessions like 5x1K at goal pace—each one develops a different piece of the puzzle. Stack them together consistently and you’ll line up ready to crack that barrier with confidence.
1. 10 x 400 meter repeats
The three elements to any successful race build are speed, strength and endurance. The goal of this session is the first: to promote fast turnover and practice running quicker than race pace, which should make 5k pace feel slightly more relaxed. Take these 5 to 15 seconds faster than goal race pace with 2 to 3 minutes jogging recovery. The Nike Streakfly 2 is the perfect shoe for this type of workout—whether you do it on a track or on the roads. The Streakfly 2 has the fit, feel, and performance of a track spike built for the roads.
Nike Streakfly 2
.png)
2. 3 x 1 mile repeats
Going out for a hard 5k PR is both a physical and mental test. This mile repeat workout done at goal 5K race pace will get the heart rate up, give you practice running hard at race pace and force you to experience the race day feeling on the last rep. Keep the jogs between sets between 90 seconds and two minutes so that the aerobic effort remains high. Do this workout when in peak 5K shape and allow for a few days recovery afterwards. The ASICS Metaspeed Sky Tokyo would be a great choice for this style of workout. The Sky Tokyo is one of our favorite race shoes for its normal feel, decent comfort, and speed assistance and it allows you to lock into your race day mechanics with confidence and ease.
ASICS Metaspeed Sky Tokyo
3. 6 x 1200 meters uphill at 10K effort
Finishing a hard 5K without fading in the back end requires strength. The best way to build that is by gradually increasing your mileage over time and staying healthy. The second best way is to run hills. This is a great workout that will flex your aerobic power, getting your heart rate and breathing up, while also working your legs. Find the nearest hill and crank it 6 times. Try these around 10k effort for maximum benefit, but adjust as needed. The Adidas Adios Pro 4 would be a great training companion for this workout. It is light weight, very comfortable and protective underfoot, and would make coming back down the hills less taxing on your legs due to the great bounce in this version of Lightstrike Pro foam.
Adidas Adios Pro 4
4. 60+ minute long run
The limiting factor for most athletes attempting a 5K PR is not their speed but their endurance. It’s likely that you can run your goal race pace right now for at least one mile, if not longer. By working in long runs to your calendar each week, you’ll naturally extend the period of time you’re able to hold your fastest paces. While we recommend 2+ hour long runs for the marathon and half marathon, you’ll get many of the same benefits by doing 60 minute long runs during your 5K training. You can keep these runs as relaxed as possible when starting out. After a few weeks, or when comfortable with the time on feet, add in some pace pickups or finish fast for an additional stimulus. The ASICS Megablast would be a great option for your long runs. They are the perfect max stack daily trainer with incredible speed versatility. They will protect your legs as you increase your long runs and time on feet, but also allow you to pick up the pace when you gain more comfort with the long runs and want to add in some quicker paces.
ASICS Megablast
5. 5 x 1 kilometer at 5K pace
This is a staple 5K workout that’s great for locking in on race pace. Take these kilometers (0.62 American miles) at your goal race pace with 2 to 3 minute recoveries in between. If you’re earlier in the cycle, you can take longer recoveries, reduce the number of reps or shorten the working periods to 800 meters. Regardless of how you design the workout, focus on finding your rhythm and flow at race pace and how your body feels at that effort. The Puma Fast-R 3 would be a great choice for these 1K repeats. Its aggressive toe-off with the carbon fiber plate extending beyond the toebox and extremely responsive foam is perfect for locking into your goal 5K race pace. It would also be a great choice for your race day PR attempt.
Puma Fast-R Nitro Elite 3
If you are interested in training for longer race distances, check out our 5 Best Workouts for Half Marathon Training and 5 Best Workouts for Marathon Training. And if you are training for your first 5K, we've got you covered with Our Recommendations for a Couch to 5K Shoe Rotation.
For a weekly dose of MILEAGE, shoe reviews, and inspiration, sign up for Mileage Mantra, the Supwell weekly newsletter.
Find your next running shoe
Answer a few questions to find the best shoe based on your preferences and goals
