5k workouts for beginners

6/15: 2mi @ 9:32 // 4mi @ 10:06

6/16: 3mi @ 9:17

6/17: tempo run 10km @ 7:35 , was planning on doing 5mi since I normally dislike treadmill tempos but felt good this time and kept going for 10k

6/18: went hiking all day

6/19: 5mi @ 8:46

Good for you!

Was supposed to do 12x400m w/400m recoveries (1:40 goal times). I did my first one in 1:39. On the recovery 400 I got chased by a dog and finished that one fast (despite starting off as a recovery), around 3:30 for both laps. So decided to turn it into a 6x800 yasso and will do the 12x400m speed workout next week.

3:35, 3:40, 3:34, 3:31, 3:29, 3:39, but more at a steady MP/tempo effort, not an all-out 800. It was cooler than it's been thankfully.

I'm curious to try the 12x400 (haven't done that workout since HS). If I can nail each rep under 1:40 and jog the recoveries in 2-2:20, I'll be good to go. That extrapolates to a 20:30 5k.

Hanson's is already helping--did a 14 EZ to MP progression on Saturday as a test, then EZ 7 yesterday (62 mins.), then the 6x800 today. 7 EZ tomorrow, 7 EZ Wednesday, 12 EZ Thursday (off Thursday and Friday for my wedding), 5 EZ Saturday, 10 EZ Sunday and then back to a normal schedule on Monday.

congrats on the wedding!! that's awesome - any honeymoon plans ?

I had seen this post earlier today between my lunch run and now and got inspired to send a tough workout for the afternoon session. I've notiecd on days where I double the second run I usually feel really strong somehow. It seems counterintuitive but I guess it's just a matter of being really warmed up and loosened up then having a few hours to rest.

AM:3.5mi @ 9:13

PM: Intervals workout 1.0mi, 0.5mi, 6 x 0.25miwith 0.25mi recoveries, walking the first 100m or so and jogging the rest.

Reps were at 6:22pace, making that the fastest mile and the first time I've ever run 5km under 20:00 (I did a few 100m strides during the warmup at pace, technically bringing it over the 5km mark lol).

Granted I have a ways to go to string these together since I was taking my sweet time on the recovery intervals, but nontheless I think this was easily my best workout to date and suggests I'm able to run faster than my current PR of 21:29.

Felt very smooth running at this pace although I was getting out of breath at some points. The hardest part was probably the second lap of the 800 and the first two quarters, by the end it got easier because the ratio of hard running to recovery running decreases throughout the session.

I really like these kind of workouts for that reason. Starting with longer intervals working down to 400s but keeping the rest equal across the board. Keeps the intensity level more consistent throughout and it's easier to push myself to keep going after the longer intervals are out of the way.

you inspire me, but also your goals seem realistic. I am about as fast as you right now (21:29-22:30 5k). I did the 6x800m, probably slower than I should have, but I'd rather stay a little undertrained as I lose weight and run 3:30-3:35 800s and yet crank them out to the point where it feels like MP and I could go forever!

I found out through Jay Johnson's book about marathoning that 400m repeats aren't useful for the marathon--so Hanson's might not be right about that.

Nice yea it sounds like you have a more devleoped aerobic background that is starting to come back.

6/21: 3.5mi @ 9:21

6/22: 3.5mi @ 9:16 // 3.5mi @ 8:20

6/23: 5.2mi @ 8:52

6/24: Intervals workout, 1.6mi, 0.4mi, 0.5mi, 0.5mi @ 6:40 pace with 0.25mi recovery, walking the first 100m and jogging the rest.

The distances here were wonky because I messed up the first rep distance, didn't really make any difference though. I thought this would feel easier than my last workout because the pace was slower but it didn't really feel that easy. Surprisingly the 1.6mi part felt easy but after the recovery lap my body didn't want to get moving again.the last two 0.5mi reps just felt like a chore.

I wouldn't say it felt too too hard, but I wouldn't feel great about running a full 5k at 6:40 pace yet. I think that today I would have blown up around 2-2.5mi mark holding that pace based on how I felt in the last two reps.., though maybe ~6:45-6:50 would be doable

I love your posts and updates.

I did 12x400 this week w/400m recovery in 2:15 each time (11 recoveries).

The 400s ranged from 1:37 to 1:45 but the fastest ones were the last 4. Not a bad workout. I thought I was going 5k pace but I could breath fairly fine after each set. I didn't want to go out in 90 and then be doing the last set in 2:10 or ragged/uneven sets.

Right now I'd be able to do a 5k at 6:50 pace.

The week before I had to change the workout and did 6x800, averaging 3:34. So right now I'm realllly out of shape.

Appreciate it. It sounds like you are still getting it back week-to-week. Any plans for a rust buster or tuneup race before the full on marathon prep?

Personally I am in a weird place the past couple weeks where I think I'm ready to run a sub 21-minute 5k but I just don't have the motivation to actually do it. I've been going hard in the gym lately. Started deadlifting around 14 weeks ago and was incredibly weak at it, barely able to do 135lb for a single rep. I have missed a few weeks but mostly stayed consistent since then and now I am doing working sets with 255lb comfortably. I can do at least 300lb for a single rep, which is more than double my bodyweight, so I am feeling good about that progress, although in absolute terms those numbers are pretty low. However these sessions are usually 40 minutes at the deadlift mat doing pyramids then another 40 minutes doing rows, pullups, pulldowns, curls etc. Then I go home and run 6 or 7 miles and by the end of the day and into the next day my legs are shot. I have another long gym day like this per-week and another 2 or 3 gym days of moderate 45-60 minute workouts on top of the running.

I feel abit like I'm treading water this week with my running and not motivated/rested enough to really push at the moment. At the same time I do actually feel comfortable running 6:45 pace(sub21), and have been doing 200-800m fartlek-style pickups at that pace on many of my easy runs, feeling very smooth. I may even go for it tomorrow or Monday if my legs aren't sore when I wake up(they usually are)

Part of it may be the dog days of summer here and the fact that I've run on the treadmill every day for the past month, which is of course a lot more boring and less motivating than running outdoors. I also find it harder to run hard on the treadmill than outdoors, even though it's supposed to be easier. It is easier on my legs however which is nice. Anyway enough of the complaining lol I'll get onto the log.

6/25: 5.8mi @ 9:46 pace

6/26: 1mi warm up,

5k progression/tempo run picking up from 8:00 pace for the first 1km to 6:30 pace for the last 1km average pace 7:20,

1.3mi cd

6/27: 4mi @ 9:39 // 3mi @ 9:15

6/28: unplanned day off cause of stomach issues

6/29: 5mi @ 9:08 // 4mi @ 8:22

6/30: 1.5mi @ 9:33// fast paces workout

500, 400, 400, 300, 300, 300, 300, 400, 400, 200, 200 @ 6:07 pace with 400m jogging rest felt pretty easy because of how short the reps were

7/1: 4.5mi @ 9:35

7/2: 3mi @ 9:22 // 4mi @ 8:55

7/3: 5km TT

1.5 wu

5km @ 6:44 (20:56)

1.5 cd

knew I had it. Over a year ago I set the goal for myself to run sub-20 minute 5k before my 30th birthday as a sedentary, obese 28 year old. Now we're in the home stretch. Five months left until that birthday just got to shave another minute off before then

You're in a similar place as me, except that I've been having to bike for at least half of my base work. I did a time trial on a windy day a couple of weeks ago (with a goal of 6:40) and ended up running 7:02. A little more than a week ago, I did 4 x 800m repeats with 2-3 minute recovery in between. My splits were 3:28, 3:24, 3:20, 3:22. Today I did 6 x 800m repeats (same resting interval) at 3:24, 3:22, 3:21, 3:19, 3:20, 3:29. I have a two-mile race scheduled for next Saturday, then a 5k on July 23. Shooting for a 14:30 two-mile (7:15/7:15), then a sub-24 5k. To get to my 5k goal, I plan on doing 5 x 1000m at 4:10 pace.

It sucks getting old and letting yourself get out of shape! I weighed in today at 226 lbs. I can only imagine what I'd be capable of if I could get under 200 lbs again. But at least we're trying! My recommendation for you would be to try 4 x 800m, then move up to 6 x 800m, then move up to 5 x 1000m. I'm hoping that it works for me!

Good recommendations for a beginner like me!

Thanks

Good luck with the race tomorrow!

7/4: 4mi @ 9:16 // 2.1mi @ 9:16

7/5: 4.5mi @ 9:21

7/6: 2.5mi @ 9:10 // intervals workout

800,800,800,800,400,400,400,400 with 400m jogging recovery between each rep, reps were at 6:22/mi pace . felt hard but doable. Happy that I could complete this workout at goal pace.

7/7: -

7/8: 1mi wu, 5mi @ 7:11, 0.6mi cd. Felt very comfortable and happy with the pace for 5mi. This felt like my 10km race pace shape, as in it was easy for the first few miles and getting tough in the last mile but didn't leave me exhausted at the end either.

Basically done back to back solid workouts because of taking yesterday off. Planning to only do one workout next week but log some good base miles and try to get a longer run in of 8-10mi. Based on my recent TT and workouts I think I should be picking the pace up on my ease runs from ~9:15 to ~8:45 or so as long as it doesn't feel tiring.

Bill, you continue to be an inspiration. I love your posts.

Thanks man, I appreciate the consistent feedback and support on here!

This week has been about consolidating. I've been picking the pace up a little on my easy runs to be inline with what calculators like Daniels recommend based on my fitness. My plan this week had been to do just one workout but I ended up doing two. Getting a little creative on how I can still provide stimulus for improvement without having any of those lousy sore days after my workouts. Maybe you need those sometimes, because it means you really went hard. However I think I was getting them too often. The workouts this week have all been really manageable and not something I felt like I needed to recover from.

7/9: 6.1mi @ 8:40

7/10: 3.1mi @ 9:09

7/11: 4mi @ 8:49, 2mi @ 7:45, 1mi @ 9:16, just did a two mile pickup a little faster

7/12: 2mi @ 9:21// 5.1mi @ 8:40

7/13: 2.5mi @ 8:50 // intervals workout

0.5mi wu(warmed from am run), 500, 800, 500, 500, 500, 500, 400 @ 6:15 with 400m jogging recovery. Every other recovery lap I'd walk the first 50-100m and hydrate.

Felt challenging at first because of the800 and not being used to running 500s. Seems like there would be barely any difference between running 500s and 400s but they did feel quite longer than the 400s. However the last 400m (to bring volume to 3200m) felt easy and I think I could have bangd out another 4x400 if I kept doing the short walking breaks.

1mi cd

7/14: 6mi @ 8:26

7/15: two-part tempo run

1mi wu, 2.5mi hard(6:50 average pace), 2 minute rest (walking), 2.5mi cruise(7:40 average pace)

first phase I ran pretty steady, first mile split was 6:49, second mile was slower around 6:58 and then pushed the last half mile to average out at 6:50 pace

second phase I started out at an easy pace (first mile split was 8:30) ramped up for a half mile then hammered the last mile to end at 7:40 average pace.

Very fun workout because of all the changing paces kept it from getting boring and still managed to sneak in 4 miles of volume at a fast pace (taking out the first mile of phase two to get 2.5@6:50 and 1.5@7:07 for 4mi ~ 6:56

7/16: 5mi @ 8:46

7/17: 3.1mi @ 9:44

7/18: 3.5mi @ 8:53 // 4mi @ 8:41

7/19: 5mi @ 8:57

7/20: 2.5mi @ 9:42 // mile repeats workout

1mi wu,

1mi @ 6:33, 1mi @ 6:50, 1mi @ 6:36,

1mi cd

90 seconds standing/walking rest between the reps

happy withthis workout. I was feeling lazy and didn't want to run. No soreness, no stomach issues, well rested really no reason other than wanting to stay in and play video games after work. Glad I pushed through with it today

This is great. I took time off due to an illness but will slowly work my way back and just do base mileage like you have here for the most part.

My goal is to build to 60 mpw in EZ runs, doubles on some days and a LR. Some miles of LR at goal pace (7:26) but not a ton, and I would progress down to it vs. getting hurt by doing too much. No Hanson's speed workouts this time.

It worked for me in 2019! 3:24, but perfectly split, a slight positive split on an average of 38 mpw (1:40/1:43.50).

Very nice! Marathon on 38mpw seems tough. What kind of long runs were you doing on that schedule?

7/21: 6mi @ 9:27

7/22: 4mi @ 8:42 // 3mi @ 8:20

7/23: 5mi @ 8:05

7/24: 4.5mi @ 9:03

7/25: intervals workout

800, 800, 600, 600, 400, 400, 400, 400, 400 @ 3:55/km (6:18 pace) 400m slow jog recoveries between reps. This workout kind of hurt. Everything after the first 800m and before the last 400m felt tough. Surprised it felt harder than the mile workout from last week. Seems like a slightly easier workout on paper. My legs felt great and smooth but I was getting out of breath towards the end of the workout and red in the face from this.

7/26: 4mi @ 8:46

7/27: 7.1mi @ 8:26

7/28: 3mi @ 9:24

7/29: Intervals workout 1.5, 0.5, 0.5, 0.5mi with 0.25mi recovery, walking the first 100m then jogging the rest slowly. Paces were just under 6:30 pace coming through the 1.5mi at 9:41(6:27) and keeping around 6:30 pace for the half miles. Not the easiest workout but doable.

It's remembered doing a workout like this a while back, but I couldn't remember the pace. It's nice looking back(to the quoted part) to see that my pace improved at this workout by 10sec/mile in just over a month. It wasn't too long after this I was able to run a 5k at 6:44 pace (current PR). Hopefully that means I'm only a couple weeks from running one at 6:35 pace or better, which would put me sub 20:30 and very close to my original goal of breaking 20. Of course all of these workouts from the summer have been on the treadmill so who knows how the times will end up slowing down. Still I am feeling good about breaking 20 on the track or a flat course once the weather cools down in Autumn.

Bill that was a very ambitious workout. Conventional wisdom wouldn't have you complete 19 minutes at "interval" pace (and 9 minutes in a row) especially given your limited mileage and experience.

Don't overdo it!

You are at a level in which you will make plenty of gains, simply by maintaining a good level of consistency; no need to push the envelope.

You don't need to do more than race volume in your sessions at this stage. However, you should try to be specific to the event.

Example workouts:

1. 8 x 600m @ slightly faster than race pace (5 secs/mile), 90 seconds jog recovery.

2. 6 x 800m @ race pace, 90 seconds jog recovery.

3. 5 x 1k @ race pace, 2 minutes jog recovery.

4. 4 x 1200m @ race pace, 2:30 jog recovery.

5. 3 x 1600m @ race pace, 5 minutes walk recovery.

Only do one of these workouts a week. Your other workout should be a tempo run @ Lactate Threshold e.g. 20 minutes continuous running at a pace that you could hold (all-out) for an hour.