Runners World, Part of the Hearst UK Wellbeing Network

There’s nothing quite like a 5K race. Not only is it a rewarding distance to complete, but you can also complete a few of them in one season.

To race a 5K fast, you’ll need to run fast in training, too – but how fast is fast? This depends entirely on the runner, which is why the workouts we've shared below are programmed by effort rather than a specific pace. That way, you can continue with these workouts for the long haul, and adjust them accordingly as you become a faster and more efficient runner.

things I learnt from my first 5K race completely:

Yellow zone

The yellow zone refers to your aerobic or easiest effort, and as such it’s usually used for easy runs, recovery runs and long runs. Running at this effort enables you to run for a longer period of time, improves your body's ability to burn fat and doesn't put too much stress on your body, either. In this zone, you can talk easily while running without having to pause to catch your breath.

Orange zone

How to gauge your effort threshold, which is the point at which, during exercise, lactate accumulates in the blood at a faster rate than it can be removed, leading to fatigue. In this zone, you’re not running all-out, but above your comfort zone, so it's best used during tempo runs and long intervals Advertisement - Continue Reading Below.

Red zone

When you cross over your lactate threshold, you’re in the red zone, which is well beyond your comfort zone. This is the effort for short intervals, hill repeats and high intensity workouts, which will improve fitness and speed and boost your metabolism for hours post-workout. You shouldn’t be able to talk while running in this zone.

Now you know the difference between the three zones, you can put these efforts into action with the five speed-building workouts detailed below. Here are some pointers before you get started:

Schedule your workouts properly

Start with the first workout (one-minute intervals) and do this once a week for three weeks.

Progress to the second workout (two-minute intervals) and do this once a week for three weeks.

Run the third workout (1-2-3 intervals) and do this once a week for the weeks leading up to your 5K race. It’s best to run this workout on flat, predictable terrain such as a path, road or track.

These three interval workouts build speed, while the fourth workout (3 x 1-mile tempo) will improve your stamina so you can run faster and more efficiently for longer periods. The key is to run at the right effort so you can raise your lactate threshold.

Run this fourth workout once a week and at least two days away from your interval workout that week. If you’re new to running speed workouts, alternate this workout with the interval workout every other week, so you’re only running one hard workout per week. Take note of your pace as you progress, as you’ll cover the miles more quickly as you improve.

Build endurance

To run a fast 5K, you'll also need to build your endurance – or the ability to cover longer distances more efficiently. For the 5K, that means running five to six miles once a week at a yellow zone effort. You can weave in the fifth, progressive endurance workout below every two to three weeks. This workout combines all three effort zones – yellow, orange and red – and teaches you how to run effectively in all of them, which will help you to pace yourself on race day.

Remember to warm up

Fartlek, tempo and interval running warm up and pre-race prep. The shorter the race, the more intricate the warm up should be, as you'll need to go out hard then go even harder if you're going for a 5K PB. The more you invest in a warm up, the more easily your body will be able to push on during the 5K itself – so, use the warm up below on race day and aim to finish it 10 minutes before the start.

8 x one-minute intervals

Total workout time: 37 minutes

• From Runners World for Simplyhealth dynamic stretches like walking lunges, side lunges and side-to-side and front-to-back leg swings for three minutes to warm up.
• Tips for getting faster over 5K.
• things I learnt from my first 5K race completely.
• to increase speed endurance. You can only say a few words at a time when running in this zone.
• Repeat this one-minute on/one-minute off interval so you do eight intervals in total.
• Run for five minutes at an easy effort in the yellow zone.
• things I learnt from my first 5K race completely.

6 x two-minute intervals

Total workout time: 45 minutes

• From Runners World for Simplyhealth dynamic stretches for three minutes to warm up
• Tips for getting faster over 5K.
• to increase speed endurance. You can only say a few words at a time when running in this zone.
• things I learnt from my first 5K race completely.
• Repeat this two minutes on/two minutes off interval so you do six intervals in total.
• Run for five minutes at an easy effort in the yellow zone.
• things I learnt from my first 5K race completely.

1-2-3 intervals

Total workout time: 57 minutes

• From Runners World for Simplyhealth dynamic stretches for three minutes to warm up.
• Tips for getting faster over 5K.
• things I learnt from my first 5K race completely, followed by one minute of easy running.
• Run for two minutes in the red zone, then do one minute of easy walking and one minute of easy running.
• Run for three minutes in the red zone, then do one minute of walking and two minutes of easy running.
• Repeat the 1-2-3 intervals three times in total.
• Run for five minutes at an easy effort in the yellow zone.
• things I learnt from my first 5K race.

3 x one-mile tempo

Total workout distance: four to five miles

• From Runners World for Simplyhealth dynamic stretches for three minutes to warm up.
• Tips for getting faster over 5K.
• Run for one mile at an effort just outside your comfort zone – that’s the upper edge of orange zone.
• Progress to the second workout two-minute intervals and do this once a week for three weeks.
• Repeat the mile effort and recovery so you do it three times in total.
• Run for five minutes at an easy effort in the yellow zone.
• things I learnt from my first 5K race.

Progressive endurance workout

Total workout distance: five to six miles

• From Runners World for Simplyhealth dynamic stretches for three minutes to warm up.
• Run for two miles at an easy effort in the yellow zone.
  
• Run for one mile in the orange zone, just outside your comfort zone.
• Advertisement - Continue Reading Below.
  
• Run for one mile just outside your comfort zone, at the upper edge of the orange zone or at an effort where you can no longer talk in sentences.
  
• Progress to the second workout two-minute intervals and do this once a week for three weeks.
• Run for five minutes at an easy effort in the yellow zone.
• things I learnt from my first 5K race.

Race day warm up

Total warm-up time: around 15 minutes

• Walk briskly for three minutes to wake up your muscles and add some dynamic stretches.
• Run for five minutes at an easy, conversational effort in the yellow zone.
• Run for three minutes at a moderate to hard (but not all-out) effort.
• Run six sets of 15-second accelerations – progress the speed to close to a sprint, then walk it out to recover.
• Perform four sets of 15-second skipping drills – focus on pushing off your toes and reaching your body forwards rather than up in the air.