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Speed sessions – Short, intense repeats that teach your legs to move fast and your lungs to tolerate oxygen debt. Think 400s or 800s at 5K pace or slightly faster.
Threshold runs – Sustained efforts at your “comfortably hard” pace. These build the aerobic engine you need to sustain 5K pace without collapsing. Usually 15–25 minutes at tempo pace.
Race-pace practice – You must spend time at actual 5K pace. Nothing replaces the feel of running the exact effort you’ll need on race day.
Here’s a little secret: the fastest runners aren’t the ones with the highest mileage—they’re the ones who hit their quality workouts consistently and recover properly.
