An interval exercise for 5K and 10K runners


The autumn racing season is winding down, and whereas many runners throughout the nation are placing their ft up for some well-deserved down time, there are nonetheless a number of left with end-of-the-year 5Ks and 10Ks on the calendar. When you belong to this group, this speedy exercise is simply what it is advisable prime your self for a brand new private greatest.

This exercise might be finished on the observe or the highway, and is an effective way to practise hitting, and holding, your aim race tempo on legs which may be drained from a season of racing. The session begins at your aim pace, then cranks issues up a notch, to tire out your legs. Cap off this energy hour with yet one more interval at race tempo, to power your self to hit your goal, even when your legs are toast.

runners on track
Picture: Unsplash/nicolas-hoizey

The exercise

Warmup: 10-Quarter-hour’ straightforward jog, adopted by drills and strides


1K at aim race tempo; 1:30 relaxation

5 x 400m at barely sooner than race tempo, with 1 minute relaxation between intervals

1K at aim race tempo

8 post-race reflection questions for each runner

Cooldown: 10-Quarter-hour’ straightforward jog

When you don’t have a observe, do this timed model as a substitute:

5 minutes at aim tempo; 1:30 relaxation

5 x 1:30 at barely sooner than race tempo, with one minute’s relaxation between intervals

5 minutes at aim tempo


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