How to run a faster 5K

55 sec read

Over the next 5 weeks, I will be following Ben Parkes’ How to run a faster 5K YouTube video in the quest for a Sub 19 5K.

Check out the video below:

I will be completing the following weekly interval training sessions:

6x800m Intervals @ 3:45/km pace

Week 1: 2 mins recovery
Week 2: 90 sec recovery
Week 3: 60 sec recovery
Week 4: 30 sec recovery
Week 5: Sub 19 5K PB

You can use these same intervals to achieve your own 5K goal, simply replacing the target pace. For example, sub 25 would be 5:00/km pace.

Week 1

This week I have completed the first session, see the activity on Strava:


Week 2


Week 3


Week 4

Week 4 didn’t go to plan. I’ve been suffering with flu for the past week. I gave my usual weekend long run a miss in the hope that I would recover enough for the interval session. I’ve commit to the challenge and felt an obligation to give it my best. On reflection, I probably should have gave it a miss this week to fully recover. Now for some more rest and reassess next week.


Update 01/01/2020: Unfortunately, the initial bout of flu progressed to a chest infection, which derailed this challenge and prevented running for the majority of December. I am still recovering and focusing on getting back to full health & fitness, ready for the start of training for Edinburgh Marathon (w/c 20th January). This 5K challenge will be revisited later in the year, post-marathon.


Let me know in the comments about your 5K, if this article is useful and if has helped you to achieve a new PB?

Leave a Reply

Your email address will not be published. Required fields are marked *