With 16 minutes of fast running, this intermediate interval running workout will help you run a personal best at your next 5k. Add it to your training plan.
I have a love-hate relationship with interval running workouts.
Call them speed work, repeats, fartleks, intervals, or sprints, they are an integral part of any training plan whether you are a beginner or advanced runner.
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With distance runs and base-building miles, you can just cruise at your own pace, enjoy the scenery, and get lost in your thoughts.
With intervals, you have to stay “in” your entire run. Keeping an eye on your watch for your pacing, paying attention to your mile splits, focusing on optimal running form, and mentally pushing yourself.
Intervals are both fun and exhausting. One thing for sure, intervals do the work to get you into the best running shape possible.
Read more about Why You Should Be Running Intervals here.
Every single running training plan I write includes speed work. This is true when I am training an Ironman or a beginner 5k runner. There are two days of speed work built into each week.
Intermediate 4-3 Interval Running Workout
This Intermediate 4-3 Interval Running Workout is designed with 16 minutes of fast paced running. For those training to run a personal best in the 5k, this is an excellent mid-training plan run.
Push pace 4 minutes / Easy pace 2 minutes
Push pace 3 minutes / Easy pace 2 minutes
Push pace 3 minutes / Easy pace 2 minutes
Push pace 3 minutes / Easy pace 2 minutes
Push pace 3 minutes / Easy pace 2 minutes
Another way to write this workout is:
1×4 minutes push pace with 2:1 rest
4×3 minutes push pace with 2 minute rest
Why is the rest time shorter than the speed work?
When you are training to run a personal best in a 5k, you want to keep the intensity of your workout high with minimal recovery. This is because 5k’s are fast and give you minimal time to run at a recovery pace.
Keeping the rest shorter than the speed work ensures that your heart rate will still be high going into the next interval. This trains your body to meet the new demands of running fast on tired legs.
How fast should I run?
To get the strength and power benefits from this interval run, you should run your push paces about 10 seconds faster than your goal 5k race pace.
If your goal 5k finish time is 25 minutes, you need to race at 8:03 minutes per mile. This mile pace at 10 seconds faster is a 7:53 minute mile.
This breaks your 4 minute push pace down to being just over .56 miles and your 3 minute push pace to being right around .44 miles.
How slow should I run the recovery time?
Your recovery can be as easy as you prefer while still running. Do your best not to stop running to stand still or to walk.
How do I warm up before a run?
Each run you do, whether a longer run or interval run, should include at least 5-10 minutes of easy running and some dynamic stretching.
For a cool down, you should also do at least 5-10 minutes of easy running and some static stretching. I highly recommend foam rolling after a hard interval like this as well to help move the lactic acid through your muscles and prevent muscle soreness.
What running equipment do I need?
Whatever running clothes you are comfortable in and do not chafe works just fine. I highly recommend a running watch like a garmin that tracks your time, distance, and pace so you are not only relying on your phone.
See a more detailed list of my running must haves here.
Other interval runs to try:
- Cardio Interval Repeats
- 6 Interval Running Workouts For When You Just Don’t Feel Like It
- Break It Up Interval Workout
- Runner’s Strength Workout
If you have your sights set on a 5k personal best, then you need to be running intervals like this Intermediate 4-3 Interval Running Workout. Instead of just putting in those steady state base miles, add speed work to your training and see the difference in your time, strength, and energy at your next race.
Ready to make this your best 5k yet? The Finish Line Strong Training Plan gives you a comprehensive 12 week training plan including interval runs, distance runs, strength training, and core stability.
There are three separate training plans for beginners, intermediates, and advanced runners. Grab your Finish Line Strong Training Plan here.
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
