5K Training

All the physiological proof you need that you should definitely be doing hill repeats if you're trying to become a more efficient, faster, and injury-free runner.

Sharpen your speed and build high-intensity fatigue resistance with this simple cut down track workout designed for improving 5K, 10K, half marathon and marathon times

Your long run pace depends on your running goals, what systems you're trying to improve, current fitness, and what you mean by long.

Start training now to run your fastest 5K in 10 weeks! Our downloadable plan details every day's workout toward your 5K PR.

Runners make a mistake when they base all their training on the length of a target race: here's what you need to be your best at every distance.

Coach Carl talks through what to do in the days leading up to a race, and explains race-day strategies.

Coach Carl explains how to combine all the training elements for the 5K into an effective plan.

Four fun and effective variations on 1,000m repeats to add some zip to your next speed-focused workout.

A unique 1000-meter ladder workout you can do at almost any time in your training cycle for the 5K or 10K.

Coach Carl explains why you need to improve your lactate threshold and how to target it with creative 5K-specific workouts.

How much should you taper before a race? We detail the key elements that make for an ideal taper, and how not to botch it.

Coach Carl explains the importance of neuromuscular training for the 5K and how to easily integrate it into your runs.