The 🔑 to all your 5k dreams ⬇️ •12-16x400: break up into sets of 4, with 60sec rest between reps and 2.5-3min rest between sets; run the first 1-2 sets at 5k pace, the next set at 3k pace, and the last set cutting down from 3k to mile pace, faster every rep. Be sure to actually run 5k pace in the beginning, even if it feels conservative. The goal of this workout is to slowly build fatigue and then finish fast, just like in a 5k! •Long threshold run (6-8 miles): raising your lactate threshold is important for running a good 5k, but, more than anything, being able to be uncomfortable for a long period of time is ESSENTIAL to 5k performance. For this workout, start at about 45-50sec slower per mile than 5k pace and try to slowly cut down the pace through the workout, but no faster than within 30sec per mile of 5k pace. The goal isn’t to run as fast as possible, but to build and clear lactate throughout, keeping it a comfortably hard effort. •5-6x1k: start the reps at a little slower ...