This is a key session to improve your 5k pace!
It doesn't matter if your current pace is 5 min miles or 12 min miles, these sessions will help you get faster!
The principle is to establish your goal pace, practice it with intervals, and then increase the interval duration over successive weeks to make sure you can eventually maintain it over the full 5k distance.
Improving 5k pace is a key goal for a lot of runners, and is the central focus of our Summer 2025 training programme. In this session we will use the Norton Hill track to practice target pace over 600m intervals. Later sessions in our summer programme will extend the intervals to 900m.
We are suggesting a target pace around 10 seconds below your current 5k pace (in miles), which will shave over 30 seconds off your 5k time. Learning to achieve this pace over short intervals allows your body to adapt to it, and then slowing increasing the length of the intervals at the fast pace means your body learns to sustain it.
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