# @allie_ostrander on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C3BGkiIvowF
- **Gondola URL:** https://gondola.cc/posts/10967948-allie-ostrander-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/ee1a80548b.jpg
- **Posted:** 2024-02-06T19:13:41.000+00:00
- **Account Owner:** Allie Ostrander (@allie_ostrander) — https://gondola.cc/allie_ostrander

## Caption

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 than 5k pace and cut down throughout the workout, going 5k pace or faster for the last 3 reps. Take 2-3min rest between reps, take the minimum you need to hit the proper paces. The goal of this workout is to practice maintaining 5k pace for long intervals. This gives you an opportunity to get a feel for the rhythm of a 5k and also braces you for how hard it is haha.

Good luck with 5k training! And also, remember that not every workout is a key workout. It’s important to have some more relaxed sessions, so don’t push too hard. Focus in on a few workouts throughout the prep, and try to hit those hard. 

#5ktraining #5kworkouts #trackworkout #thresholdtraining

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## Tags

5kworkouts, trackworkout, thresholdtraining, 5ktraining

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