🏃♂️ Want a Faster 5k? This Is the Session.
We all know that feeling – you're cruising through parkrun, feeling good... then the last kilometre hits and the legs start screaming. Or maybe you've been stuck on the same time for months and can't seem to break through.
This track session is designed to change that.
The session: 🔸 Warm up – easy jog and drills 🔸 5–8 x 800m at target pace (see below) 🔸 400m recovery jog between each rep 🔸 2 x 200m fast finish – run these hard! 🔸 Cool down
How to work out your pace: Take your current parkrun PB, knock 30 seconds off, and that's your target pace for these reps. At 800m with recovery, you can run faster than your current 5K pace – and that's exactly how you teach your legs to go quicker on a Saturday morning.
What 800m split should you aim for?
⏱ Current 18:00 → aim for 17:30 pace → ~2:48 per 800m
⏱ Current 19:00 → aim for 18:30 pace → ~2:58 per 800m
⏱ Current 20:00 → aim for 19:30 pace → ~3:07 per 800m
⏱ Current 21:00 → aim for 20:30 pace → ~3:17 per 800m
⏱ Current 22:00 → aim for 21:30 pace → ~3:26 per 800m
⏱ Current 23:00 → aim for 22:30 pace → ~3:36 per 800m
⏱ Current 24:00 → aim for 23:30 pace → ~3:46 per 800m
⏱ Current 25:00 → aim for 24:30 pace → ~3:55 per 800m
⏱ Current 26:00 → aim for 25:30 pace → ~4:05 per 800m
⏱ Current 27:00 → aim for 26:30 pace → ~4:14 per 800m
⏱ Current 28:00 → aim for 27:30 pace → ~4:24 per 800m
⏱ Current 29:00 → aim for 28:30 pace → ~4:34 per 800m
⏱ Current 30:00 → aim for 29:30 pace → ~4:43 per 800m
Why does this work? Running 800m reps faster than your current 5K pace teaches your body what that next level feels like – so when Saturday morning comes, you're not hoping you can go quicker, you know you can because you've already done it in training. The 400m recovery keeps you fresh enough to maintain quality, and those 200m reps at the end? That's where you learn to dig in and finish strong when everyone else is fading. That's where PBs are made.
This works for every ability – whether you're chasing sub-20 or aiming to crack 30 minutes, the effort is the same and the benefits are real. Consistent track sessions like this are the single best thing you can do to get quicker on a Saturday morning.
So if you want that new PB, that next milestone, or just to feel stronger in the final kilometre – get yourself on the track 🔥
See you there 💪
Why track sessions are so good ✅
Great for pace control — you learn what different efforts actually feel like
Helps you run with better form (posture, cadence, relaxed shoulders)
Builds speed endurance for 5K/10K and improves confidence at faster paces
Safe, measured environment for quality running — you choose the intensity and we’ll guide it
All abilities welcome — whether you’re a sub-20-minute 5K or building up your speed from the 30 plus minute mark. See you down the track! 💪🚀
To cover the costs of the track, we are offering this session to Somer AC members at a charge of just £3. Non-members are welcome to attend at a cost of £4 each.
We have use of the outdoor track from 20:00-21:00.
Everyone aged 12 and over is welcome, regardless of pace—for many this may be a first experience, so come along and join us!
We will be meeting at 1945 for a 2000 start.
