313. How to Finally Set a Big 5k PR

for a free week of training Speed sessions – Short, intense repeats that teach your legs to move fast and your lungs to tolerate oxygen debt. Think 400s or 800s at 5K pace or slightly faster. Threshold runs – Sustained efforts at your “comfortably hard” pace. These build the aerobic engine you need to sustain 5K pace without collapsing. Usually 15–25 minutes at tempo pace. Race-pace practice – You must spend time at actual 5K pace. Nothing replaces the feel of running the exact effort you’ll need on race day. Here’s a little secret: the fastest runners aren’t the ones with the highest mileage—they’re the ones who hit their quality workouts consistently and recover properly.

You can listen to 313. How to Finally Set a Big 5k PR online on Radio and Podcast. Open the player on this page to stream the available audio.

313. How to Finally Set a Big 5k PR is an episode from Run4PRs by Run4PRs.

This episode is 00:39:06 long.

This episode was published on Jan 21, 2026.

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