Here is how the running workout that builds strength and endurance for your best 5K and 10K racing works.
Here is how it works.
Basically, it is 8 by 400 meters at race pace with a 200-meter recovery i minute slower than race pace.
The difference is the 200-meter recovery is not a slow jog, it is brisk.
Start with a 200-meter recovery and complete 8 400’s and you get a 5K
Let’s look at an example race time = 21:44 which equals a race pace of 7:00 per mile
Each 400 = 1:45 seconds
The recovery should be 1 minute slower per mile pace
Add 1 minute to 7-minute pace = 8:00 per mile pace which is 2:00 per 400 so the recovery would be 1 minute for the 200 meters
The key to the work out is to run the 400 at exactly race pace because the recovery is not a walk or slow jog.
This work out completed consistently will build strength and endurance which are key to a fast 5K