Awesome Interval Workouts for 5 km and 10 km

Do you want to get faster over five kilometers or ten kilometers?

Then there is one thing that must not be missing in your training plan: interval training! This training session is the foundation for improving your speed endurance.

During such sessions, several short tempo runs are performed at the target race pace. The following training suggestions come from Renato Canova (the sessions were published on the running portal SweatElite), one of the most successful running coaches ever. The Italian has guided numerous long-distance runners to medals and titles at international major events throughout his career.

Intervals for 5 km and 10 km

1) 2 km + 1.6 km + 1.2 km + 800 m + 4 x 400 m

Rest: Jog 200 meters between tempo runs (60 - 120 seconds)

Pace: 10 km race pace for the 2 km run, then gradually increase towards 5 km race pace. The final 400-meter runs should be done at 5 km race pace or slightly faster.

Total distance: 7.2 km high intensity

2) 3 x 1.2 km + 3 x 800 m + 3 x 400 m

Rest: Jog 200 meters between tempo runs (60 - 120 seconds)

Pace: 10 km race pace for the 1.2 km runs. 5 km race pace for the 800-meter runs. Slightly faster than 5 km race pace for the 400-meter runs.

Total distance: 7.2 km high intensity

3) 2 x 1.6 km + 2 x 1.2 km + 2 x 800 m + 2 x 400 m

Rest: Jog 200 meters between tempo runs (60 - 120 seconds)

Pace: 10 km race pace for the 1.6 km and 1.2 km runs. 5 km race pace for the 800-meter runs. Slightly faster than 5 km race pace for the 400-meter runs.

Total distance: 8 km high intensity

4) 5 x (1 km + 400 m)

Rest: 1 minute between the 1 km tempo run and the 400-meter tempo run. Jog 400 meters after each series (i.e., after each 400-meter run).

Pace: 5 km race pace for the 1 km runs. Slightly faster than 5 km race pace for the 400-meter runs.

Total distance: 7 km high intensity (focus on the 5 km race distance)

5) Pyramid 400 m + 800 m + 1.2 km + 1.6 km + 1.2 km + 800 m + 400 m

Rest: Jog 200 meters between tempo runs (60 - 120 seconds)

Pace: 5 km race pace for the 400-meter and 800-meter runs. 10 km race pace for the 1.2 km and 1.6 km runs.

Total distance: 6.4 km high intensity