Tag Archives: 5k training

The 2-1-1 speed interval workout

Here is the speed interval workout I was developing before my left hamstring quickly developed an unrelated strain:

This can be done on a treadmill or outside on a clear pathway. As always, you want to avoid running routes where you’ve got to cross streets and navigate pedestrian traffic in tight quarters.

As always, warm up with some easy running, dynamic stretching, drills and such.

Start running at a moderate but easily sustainable effort. This can be a particular pace, or just by feel.

After 2 minutes, increase the pace to 5K or 10K pace, depending on your race goals. Maybe one of those races is your goal, or maybe you’re running something longer and this is for running economy. Use 10K pace for longer race goals and the 5K pace for shorter ones.

Hold the faster pace for one minute. After 1:00, slow to a comfortable walk.

Walk for one minute. After one minute, resume your moderate but easily sustainable effort, and repeat the cycle.

You may repeat this cycle up to 20 times. The less mileage you’re putting in every week, the fewer reps you’ll want to do. I would keep the total distance of this limited to the distance of your typical regular run.

The 2-1-1 Speed Workout

  • Warm-up
  • 2min at moderately easy run pace
  • 1min at 5K-10K pace
  • 1min walk
  • Repeat the above 2-1-1 steps until finished.
  • 80 minutes max.
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