In this post, I have selected some of the best sessions I have done over the years that have helped me improve at the 5K/Parkrun Distance. These sessions have helped me to go from being a sub 21 min Parkrunner when I first started running, to running under 19 mins regularly.

These sessions can be done in a park, on pavement, on grass or on the track (if you have access to one). I would always recommend those locations ahead of using a treadmill but the good thing about the sessions is that if the treadmill is the only or best option you have at the time then you can still do these on that.

SESSION 1: 5 X 1K

With 2 mins rest between each rep. Total Distance = 5K

This session is ideal for 5K runners due to the obvious reason of being 5K in total distance. Given that you get 2 minutes rest between each rep though, it allows you to push yourself on each rep, running at a faster pace than your 5K race pace.

However, it is also the type of session where you can practice pace judgement and aim to do each of the 1K reps in a similar sort of time. This is one that I like to do a 2nd time at a later date to compare my times and see if I have progressed.

SESSION 2: 12 X 400M

With 1 min rest between each rep (or you can do a very slow 1 min jog between each rep).

Total Distance = 4.8K

This is another session that allows you to practice running at a consistent speed for each rep. The important thing is to pace yourself appropriately so that you can do all of the reps at a similar pace. You don’t want to start off too quick as you will really struggle in the final few reps, but I’d also avoid “saving yourself” and then doing the last one a lot quicker. If this session seems too much, it can be reduced to 10 x 400m.

SESSION 3: PYRAMID SESSION

Rest in brackets:

400m (1 min), 600m (1:20), 800m (1:40), 1K (2 min), 800m (1:40), 600m (1:20), 400m

Total Distance = 4.6K

I find these sessions are great for mental toughness and resilience because although you are reducing the rep distance “on the way down”, the rest also reduces. You have to be mentally strong knowing you have quite a lot of reps to do, but this can help when it comes to your 5K event when you start to tire.

If you can push hard through the fatigue in this session, it will give you the confidence to do so at 5K/Parkrun.

SESSION 4: 6 X 800M

With 2 mins rest between each rep (or you can do a walk/very slow 2 min jog between each rep)

Total Distance = 4.8K

This is quite similar to the 5 x 1K session but whilst you have an extra rep, you are running a slightly shorter distance each time. Again you should be running quicker than your expected 5K race pace on this session.

If you have access to a track, the 800m reps can be easy to monitor as you can do 2 laps of the track each time.

SESSION 5: 3 or 4 x 1 mile

With 2.5-3 mins rest between each rep (or you can do a walk/very slow 2.5-3 min jog between each rep, but keep each rest period the same).

Total Distance = 4.8K or 6.4K

If you like to measure your running in miles rather than km, then this session may suit you well. I’d recommend aiming for consistent times across all reps, however, if you have a certain preference when running the 5K, you can also practice it with this session. e.g if you prefer to start off faster, or if you like to finish strong with a quicker final mile/km.

You can also use this session to improve on any weaknesses in your 5K attempts. So if you find that you often usually struggle during the middle of your 5K, you can use this session to focus on the middle rep/s to make sure you don't slow down too much. You can do 3 or 4 reps in total.

(BONUS) session 6: fast focus

Try doing 20 x 200m with 30 secs rest between each rep. If you need to work on running faster whilst still running a total distance close to 5K then this session can be a good one. The short rep distance will help you run reps quicker than usual but you will still have to rely on your overall stamina as the total session distance is 4K so you won't want to go too quickly on each rep.