How to run a faster 5K

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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.


I will be recording my weekly progress here, so please return and follow along.

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

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