5K Tempo Training Workouts

By Rick Morris

Here are some effective and enjoyable 5K tempo training workouts.

5K Tempo Run

Short, simple and sweet. This is an easy, enjoyable but effective 5K tempo session

• Description: 5 kilometers at about 10 seconds per mile slower than 10K pace
• Recovery: None

Classic Tempo Run

Nothing fancy about this one. This is the classic tempo run that has been performed for many years. It’s generic in nature but it still one of the more important and enjoyable workouts you can do. Do this run on the road, trail or track.

• Description: Between 2 and 12 miles. There is no real structure to this tempo workout, but for 5K training purposes a run of between 2 and 8 miles is a solid and effective tempo session. You can certainly go further, but be careful of over training. This run should leave you feeling exhilarated, not exhausted.
• Pace: About 15 to 20 seconds slower than 10K race pace.
• Recovery: None – this is a steady state run with no recovery

6 Mile Progressive Run

Here is another effective 5K tempo run that you can do anywhere. Hit the track or head out on the road, trail or beach. This one is a progressive run in which you increase your pace every 2 miles.

• Description: 6 mile progressive run. Run the first 2 miles at about 30 seconds per mile slower than 10K pace. Speed up to about 10 seconds slower than 10K pace for the middle two miles before increasing your pace to 5 seconds faster than 10K pace for the final 2 miles.
• Pace: Progresses from 30 seconds per mile slower than your 10K race pace to just about 5 seconds per mile faster than 10K race pace
• Recovery: None

5K Surges

A typical tempo run is a steady state workout in which you maintain an even pace throughout your tempo session. That is a very good workout, but it isn’t race specific. This is a 5K tempo run that includes the frequent surges that you need during a competition. You can do this run on a track, but you may enjoy it more on the road or trail.

• Description: 5 to 10 kilometers at about 15 seconds per mile slower than 10K pace, with 5K pace surges. Alternate a 30 second 5K pace surge with 2 minutes of tempo pace running.
• Pace: 15 seconds per mile slower than 10K race pace with 30 second surges at 5K pace
• Recovery: No recovery

5K Combination Run

Here’s a 5K tempo run that will add some variety and spice to your running life as well as being a very effective tempo session. This tempo workout uses a combination of track and road running.

• Description: After a warm up run 800 meters at 5K pace on your track. Then without recovery head out on the road for 5 kilometers at about 20 seconds per mile slower than 10K pace. Now hit the track for another 800 meters at 5K pace before hitting the road for another 5K at tempo pace.
• Pace: 800 meter track portion at 5K pace, 5K road portions at 20 seconds per mile slower than 10K pace
• Recovery: None

Rolling 5K

I love hill workouts. They are one of the most effective training runs you can do. You can also use hills for a tempo run. Here is a 5K tempo run that you can do anytime. The problem with hill training is rather obvious – you need hills to run on. If you don’t have hills to run in your neighborhood you can do this tempo workout on your treadmill.

• Description: 5 kilometers over hilly rolling terrain. Rather than judging your pace using speed monitor your intensity by how hard it feels. This tempo run should feel like you are running at just slower than your 10K race pace. Your actual pace will be slower on the uphill sections and faster on the downhill sessions.
• Pace: Maintain a pace that feels like just slower than 10K pace on both uphill and downhill sections.
• Recovery: None