5K are very popular runs. That distance gives you the chance to improve your speed, power and endurance. It doesn’t take long and is easily achievable and in the same time prepares you for the longer distances.
Make a Benchmark workout to establish your level
This is your starting point to work from and you can track your progress. When you run your benchmark workout its better if you have run at least once 5K before. Otherwise you can start with beginners 5K plan.
If you are experienced runner, this benchmark workout is not about running your fastest 5K ever. Make sure you can train on similar terrain.
Speed Improving Training Plan
If you want to run fast, you need to run fast. This plan is to improve on what you did four weeks ago
Hill Sprints:
Warmup, 3 miles easy, 5 to 6 x 20-second short hill sprints at maximum bursts of energy + full recovery than Cooldown
Descending Ladder Intervals:
Heating, 5-, 4-, 3-, 2-, 1-minute intervals at 90-percent effort with a 1-minute recovery jog in between each, Cooldown
Short Hard Intervals:
1-mile warmup, 2 miles of 15 seconds hard + 30 seconds jog, Cooldown
8 x 400s
Heating, 8 x 400m (or 2 minutes) starting at 10K pace or 80-percent effort for the first and working your way down to mile pace or 100-percent effort for the last with 90 seconds rest after each, Cooldown
8-12 x 200s
Warmup, 8 to 12 x 200m (or 1 minute) at goal 5K pace with “floating recovery” 200m jog after each, Cooldown
5 x 1K
Warmup, 5 x 1K at 10k pace with 90 seconds jogging after each interval, Cooldown
Easy Run + Striders
Heating, 3 miles easy, 5 to 6 striders to refresh mechanics and work on turnover, Cooldown
This plan by runnersworld
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