Interval training for your 5 K runs is an integral part of running your 5Ks faster. It is absolutely essential for you to understand interval training at least superficially and to accept that it works and understand that is used by athletes at all levels, including elite athletes.
If you are training to improve your 5k times, then you should **NOT** be running 5ks very often at all in your training. If at all. This is absolutely true, if perhaps counterintuitive.
So, basic interval training involves you running fast for a bit, then much, much slower and then faster again and then much, much slower and then repeating these ‘intervals of effort’ lots of times.
The interval can be either a distance interval or a time interval. You can measure the effort by pace/speed or by heart rate. That’s basically it – not so complicated.
From my own experience, however, you can find very complicated training plans online and from personal trainers. I’m sure they are fine, but they can often be daunting for newer 5k runners. Here’s my suggestion:
1. Run 1 minute at a speed “a bit” faster than your TARGET 5k speed. Rest for a minute and repeat at least 10 times and up to a maximum 20 times. If you do 20, you should be bordering on exhaustion; if not, then you were going too slow. When you are not so tired, either increase the speed, the number of intervals or the length of effort or reduce the rest period.
Combine this with your training with
2. Running an hour at 80% of your 5k speed
, and do not forget
3. Have a rest-from-running-day between exercise and leave 1-3 days before a race to fully recover.
If you are a very fit athlete reading this, I do appreciate the nuances of tapers and training twice a day but you already are well-versed in training regimes and not my target reader!
My beginner-to-improver’s plan – above WILL DEFINITELY get a male to a 20-minute 5k and a female to 21.5 minutes.
Why complicate things…well you might get a bit bored just doing what I say for several months…but nevertheless, I guarantee it will work for 99% of the readers of this blog.
Last Updated on 30 May 2026 by the5krunner
My favourite kit and nutrition
- Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. run faster. I use them.
- Garmin 90-degree charging adapter — the small adapter that keeps your charging cable tidy at the stem. Essential for race day. I use one.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session. I use one.
- Ravemen FR300 — front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters. I use one.
- Body Glide – The Blue anti-chafe stick that all swimmers and many runners use. I use it.
- Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach. I use them.
- Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch. I use this model.
- Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes. I use this model.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
Are these still relevant for the beginner? Say running at 24-25min for 5km. Do you run these 2 or feel that the 5 x 1k are more important? So many different plans available.
depends on age/sex too.
aerobic fitness is important for longterm improvement
short term v02max intervals like 5x1k have a good short term effect
https://the5krunner.com/5k-training-plan-running/