A Fun 5k Workout


3 miles used to be my standard run. Over time, as I built up my ability and endurance, my daily running mileage increased to the point where I completely eliminated the 3 mile run as part of my routine.

But see, running long distances day after day not only can burn you out and contribute to overtraining but trying to squeeze in all of those miles in the midst of a busy schedule can be real time consuming.

Since implementing some structure to my workout routine a few months back, I have built shorter distance runs back into my week as part of my running balancing act. The shorter distances are good for my recovery from the longer/harder runs and perfect for those days where I just don’t have enough time to run very long.

My problem though, and this may sound funny, sometimes the shorter distance runs seem more daunting than the longer runs.

Makes no sense, right? I know! But it’s true. When you are used to running let’s say 6 or 8 miles, the 3 mile runs should fly by in a flash but they don’t. Instead, they often bore me and seem longer than when I run double the distance.

In order to make the 3 mile distance more appealing and mentally stimulating as well as slightly challenging, I came up with this workout which I really enjoy.

5K workout

I like giving my miles some purpose and breaking things up like this keeps things interesting.

Even though I had time yesterday morning to run more than 3 miles, I didn’t really feel like it. I wasn’t sore but felt a little fatigue left over from Saturday’s long run so I went with this workout to give me a few miles of purpose without overdoing it.

5k workout splits

What I love about this workout is that it works for any pace. Some days you may start out slower, some days your fast pace isn’t your speediest, but either way, it’s going to challenge you more than just mindlessly running.

Important note: This 5k workout is not a training workout for a 5k race. At least I wouldn’t think so. It will certainly help you to run the distance but I don’t think it will help you to build your racing strategy.

Informative 5k posts worth checking out:

Fast Finish Focused 5k Workout

5k & 10k Specific Training

How To Determine Your 5k Pace Without Racing A 5K

How To Improve Your Marathon PR By Training For A 5k

A fun 5k running workout plus valuable 5k links #running #workouts #5k #fitfluential @runningoutowine @thisrunnersrecipes #runnersconnect Click To Tweet


Favorite race distance?

Do you have a routine distance you like to run when you aren’t training for a race?

Favorite time of day to run?


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  1. says

    Favorite race distance is definitely the half marathon. And I usually stick to a 60 minute run when I’m not training so the distance can really range from a little over 7 to 8.5/9 depending on the day. And I ALWAYS have to run in the morning. Otherwise, it probably just won’t happen.
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  2. says

    Favorite race distance – I would have said the half because anything shorter doesn’t feel like enough of a “race” but then again, now that I finally am considering trying to *actually race* and get faster I think the 10K might become it. But I also want to just finish a marathon next year. So two different races, two different reasons!
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  3. says

    I keep hearing people say that they prefer running longer distances over shorter ones, and it always blows my mind. I’m still routinely running 5k, but I’ve been thinking about throwing some longer runs in there too. I just need a kick in the butt to actually do it 😛

  4. Caroline M says

    My favorite race distance is definitely the half. As for routine distance when I’m not training…hmm it honestly ranges from day to day! Usually I just run whatever I’m in the mood for. Sometimes thats 6-8 miles, other times it’s a speedy 2-3. I just listen to whatever my body wants from me and give it what I have 🙂 I honestly don’t care what time of day I run. I’ve done morning, afternoon and night and there are advantages and disadvantages to both!

  5. says

    I like 10ks for racing. I really love running in the morning. If I wait too late to go run it probably isn’t happening.