5k workouts

one of my goals is to run a sub-20:00 5k, and ultimately even faster. the following 5k workouts from running planet are designed to help increase your strength, speed, and stamina.

1. 12x400 meter repeats - warm up, run 12x400m at goal 5k pace, recover between repeats for 30 seconds. as you progress, cut your recovery time to 15 seconds.
2. 6x800 meter repeats - warm up, run 6x800m at goal 5k pace, recover between each repeat for 1 minute. as you progress, decrease your recovery time.
3. 3x1600 meter repeats - warm up, run 3x1600 at goal 5k pace, recover for 2 minutes gradually decreasing your recovery time.
4. 400 meter repeats with float - run 2-4 miles alternating between 400 meters at 5k pace and 200 meters at a strong (but relaxed) pace. this workout builds your lactate threshold and running economy at race pace.
5. lactate builders - alternate between running 30 seconds at nearly full pace and 30 seconds at an easy pace. continue until you are no longer able to hold a strong pace.
6. 3x400/800/400 compound sets or supersets - warm up, run 400m at nearly full pace, slow down to goal 5k pace for 800m, speed up to near-full pace for 400m. take no recovery between distances, but recover for 5 minutes between each compound set.
7. 5k long run - 4 miles at an easy pace, speed up to goal 5k pace for 1/2 mile, slow down to easy pace for 4 miles, speed up to goal 5k pace for 1/2 mile again, slow down to easy pace for 2 miles, finish with 1 mile at goal 5k pace (12 miles total)