| Here are some suggestions for intervals you might do in your 5k training. They are not easy as you will be running fast. With the exception of the mile intervals you will be running at your TARGET 5k pace (realistic target please!) OR FASTER. the shorter the interval the faster you go. The 1k intervals are most beneficial for most people if you can manage them, especially if you can only allow 2 mins recovery in between.
14-16 X 200 meters |
| 8-12 X 400 meters |
| 6-8 X 800 meters |
| 4-6 X 1000 meters |
| 3-4 X 1 mile repeats |
Related Articles
- What Stats Do I Need For My Running (the5krunner.com)
- How to Start an Interval Training Routine (self.com)
- 5K Training – How long is long enough? (coachdeanhebert.wordpress.com)
Last Updated on 13 November 2025 by the5krunner
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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
