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#Interval Running Reel by @jacktillett (verified account) - IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Se
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@jacktillett
IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Session examples are: 12 x 400m with 60s rest (faster than target pace) 6 x 800m with 90s rest (slightly faster than target pace) 4 x 1000m with 120s rest (at target pace) 3 x 1600m with 150s rest (at target pace) 2) Tempo Run Tempo pace should be ‘comfortably difficult’ and just below your threshold pace. It will hurt but not enough to make you want to stop. Aim for distances between 6-10k at this pace and get comfortable with being uncomfortable. Session examples are: 6km Tempo 8km Tempo 10k Run (2k easy, 3k tempo x2) 3) Long Run This should be an EASY pace and is used to build your aerobic capacity. I’d recommend getting these done on the weekend where you have the most amount of time. Slowly increase the distance each week and remember - this is an easy pace and you should be able to maintain a conversation during this run. Session examples are: Anything longer than 5km and slowly build up the distance. Start at 6km and add 1-3km every week until you’re comfortably running 15-20km. #Running #fitness #motivation #growth #training
#Interval Running Reel by @julessybfit (verified account) - Intervals to crush a 10k PR↓ If you're looking to enhance your 10k performance, incorporating interval training can be an effective strategy. Interv
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@julessybfit
Intervals to crush a 10k PR↓ If you’re looking to enhance your 10k performance, incorporating interval training can be an effective strategy. Intervals are essential for developing speed, endurance, and the ability to maintain your target pace when it counts. Here are 3 types of intervals I recommend incorporating into your speed sessions, tailored to common 10k time goals, with pace guidelines in min/km. Don’t expect to hit these paces exactly; allow a margin of ±5 seconds (for example, 3:50 min/km is actually 3:45-3:55 min/km). You don’t need to do all three types of intervals I’ve provided, but I like to keep my workouts fresh by varying the distances. Use a rest period (walking or zone 2 running, if possible) of 60-90 seconds for the 600m intervals, 90-120 seconds for the 800m intervals, and 120-180 seconds for the 1.2k intervals. Always include 1-2k of easy running as a warm-up and 1-2k of easy running as a cooldown. These intervals should be part of a well-rounded training plan, including tempo runs, long runs, and easy runs. So no, doing these three times a week will not get you to your goal faster, in fact, it’s likely to be detrimental due to the risk of overtraining and injury. Your plan should also incorporate strength training, an athlete-focused nutrition plan, and recovery protocols to maximize your progress (check out my other posts for more insights!) Remember, consistency and balance in your training are key to achieving your 10k goals! Follow for more. #hybridathlete #running #runningmotivation #gym #gymmotivation #fitness #run #runclub
#Interval Running Reel by @blameytwins (verified account) - Only interval sessions you need: - 5 x 1K @ 5Kpace (90s rest between reps) - 12 x 400m @ slightly faster than 5Kpace (90s between reps) - 6 x 800m
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@blameytwins
Only interval sessions you need: - 5 x 1K @ 5Kpace (90s rest between reps) - 12 x 400m @ slightly faster than 5Kpace (90s between reps) - 6 x 800m @ 5Kpace (200m jog between reps) ‘5K’ pace increases as you progress, don’t over complicate it. Save for later🤝 #endurancetraining #hybridathlete #running #twins #runnersofinstagram
#Interval Running Reel by @thehybridmiles (verified account) - What's the difference between Tempo & Interval runs? 🧐 Tempo: Heart Rate: 80% you maximum ❤️ Duration: Up to one hour ⏰ Objective: Lactate thresh
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@thehybridmiles
What’s the difference between Tempo & Interval runs? 🧐 Tempo: Heart Rate: 80% you maximum ❤️ Duration: Up to one hour ⏰ Objective: Lactate threshold efficiency 🧪 Output: Endurance 🦵 Summary: Should be comfortably hard 😮‍💨 Interval: Heart Rate: 90% you maximum ❤️ Duration: Few minutes ⏰ Objective: Vo2 Max 🫁 Output: Speed & Power 💨 Summary: Running all out😮‍💨 It’s essential you incorporate both styles of training to improve both your endurance & speed in running. What style of training do you prefer? #runningcommunity #running #tempo #intervals #runningtips #runningheroes #hyrox #hybridathlete
#Interval Running Reel by @thedentalathlete (verified account) - Not all intervals make you faster. Some just waste energy: 🚫 10×800m at marathon pace → just broken-up steady running 🚫 6×1 mile at half-marathon p
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@thedentalathlete
Not all intervals make you faster. Some just waste energy: 🚫 10×800m at marathon pace → just broken-up steady running 🚫 6×1 mile at half-marathon pace → glorified tempo 🚫 12×400m at 10K pace → aerobic, but not VO₂ work 🚫 Short rests → turns intervals into a grindy long run ✅ Better: 5×3 min @ 5K pace (equal jog) ✅ Better: 6×1K @ 5K pace (2–3 min jog) Intervals should hit a system, not pad mileage.
#Interval Running Reel by @running_devil - Running fast isn't just about fitness… it's about strategy. And one more thing: not everyone can or has to run 5K in 25 minutes. Running isn't a cl
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@running_devil
Running fast isn’t just about fitness… it’s about strategy. And one more thing: not everyone can or has to run 5K in 25 minutes. Running isn’t a club with an entry time. It’s your pace, your Journey! If you want to break the 25-minute 5K barrier, this is what actually works 👇 After my knee surgery I had to relearn pace and patience 16 weeks later I was back running a sub-38 10K. Progress comes from smart training, not just effort. 1️⃣ Run fast but with a plan Your body needs to feel race pace before you can hold it. Try rotating these sessions: • 8–10 × 400m at 5K pace (60–90s rest) • 5 × 800m slightly slower than 5K pace (2 min rest) • 10 × 1 min fast / 1 min easy at 5K pace • 3 × 1 km at controlled race pace (2–3 min rest) Consistency > one all-out session. 2️⃣ Don’t skip the long run 🏃‍♂️ One easy 8–12 km run per week builds your base. Better endurance = less struggle in the last 2 km. 3️⃣ Strength training matters 💪 Strong legs + core keep your form stable when fatigue hits. Squats, lunges, calf raises. Simple. Effective. 4️⃣ Run smart, not just hard 🧠 • Don’t go out too fast in the first 1–2 km • Aim for smooth pacing • Cadence around 170–180 helps efficiency • Learn to repeat strong kilometers — not just one fast one 5️⃣ Consistency beats everything You don’t need perfect training. You need 6–8 solid weeks without quitting. Why am I telling you this? Because sub-25 once felt far away for me too. Smart structure + patience changes everything. Now it’s your turn. Try it. Stay consistent. Tell me where you’re at 👇 From 16:49 5K to 2:46 marathon and rebuilding after injury. Follow for real running tips, real progress and no BS training. always on fire 🔥 #run #5k #sub25 #running
#Interval Running Reel by @blameytwins (verified account) - Running a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑: HARD HILL Ses
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@blameytwins
Running a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑: HARD HILL Sessions ⛰️ Example: 10 × 1 minute running hard uphill with jog-back recovery. This strengthens the glutes and gives you that extra kick at the end of a race. Focus on pushing the ground back and keeping a high cadence 🧠 Interval Sessions 🔁 Example: 6 × 1km @ just faster than 5km pace 💨. The goal here is to train your body to sustain a quicker rhythm than race pace, improving efficiency and tolerance to fatigue. Tempo Runs 🔥 Example: 20–25 minutes at a comfortably hard pace (~10–15 sec slower than 10km pace). This builds your aerobic engine so you can hold speed without red-lining too early. Progression Runs 📈 Start easy, gradually build each kilometre until the last one is at or faster than 5km pace. This teaches you how to close strong when it counts. Easy Run + Strides 🚀 4–8 × 100m strides at ~90% effort, full recovery. Perfect for improving running economy, turnover, and form without adding fatigue. Stack these sessions week after week 🧱 And watch the PB come to you 🏆 🏷️ #LondonRunners #NikeRunning #GarminRunners #5KTraining #SpeedWork #HYROXTraining #HybridAthlete #FunctionalFitness #EnduranceTraining #RunnersOfInstagram
#Interval Running Reel by @imkesalander (verified account) - How is your body supposed to KNOW HOW to run fast if you never try it ? ❗️this session is for everyone running at least 5km ❗️if you're new to runni
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@imkesalander
How is your body supposed to KNOW HOW to run fast if you never try it ? ❗️this session is for everyone running at least 5km ❗️if you’re new to running, go for: 8x500m intervals+3 mins break FINDING YOUR SPEED 🙏🏼take your average feel good 5km time. 👉🏼knock off 1 min/km 🤌🏻this is your time for the first 4x1km 👉🏼knock off 1:30mim/km of your 5km time 🤌🏻this is your time for the last 4x1km ‼️the SPEED is more important than the break time. If you can’t hold the speed, take more REST in between intervals. Example: 4:30 min/km is my average pace for 5km 👉🏼 4x 1km in 3:30 min/km 4x 1km in 3 min/km #lfg #workout #strong #running #speed
#Interval Running Reel by @alexfaizer - Why run intervals?🏃‍♂️‍➡️ Because just jogging won't make you faster. Interval training is one of the most effective ways to build speed, endurance,
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@alexfaizer
Why run intervals?🏃‍♂️‍➡️ Because just jogging won’t make you faster. Interval training is one of the most effective ways to build speed, endurance, and mental toughness. It mimics race conditions, pushes your body to adapt, and teaches you how to recover quickly under stress. When you do intervals — short bursts of high effort followed by rest or slow pace — you increase your VO2 max, improve your lactate threshold, and train your legs (and lungs) to handle more. Whether you’re aiming for a 5K PR or running your first marathon — intervals are the secret weapon. Even one session a week can make a difference. Start small: • 30 sec fast / 1 min walk × 6 • or 400m fast / 400m slow × 4 Run smart. Train with purpose. Results will follow. 🏁 🕶️ @noxnoxsunglasses 🎧 @shokzth #intervaltraining #runningtips #whywerun #runstrong #runnerslife #trainingday #runcoach #halfmarathontraining #marathonprep #runnercommunity #runmotivation #runreels #beginnerrunner #endurancetraining #runwithpurpose #runbetter
#Interval Running Reel by @jimmygymin - The only interval session I used 👇 - 1km warm up - 400m @ race pace (4:15 /km as you get fitter you increase this. At the end of prep this was done
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@jimmygymin
The only interval session I used 👇 - 1km warm up - 400m @ race pace (4:15 /km as you get fitter you increase this. At the end of prep this was done at 3:15 /km) - 400m jog recovery @ 6:30 /km - Repeat x 12 - 1km cool down Total session 12km This was an absolute game changer. During my 10 week prep to achieve sub 90 I would go between this interval session or a tempo depending on the week. Brutal, but increases your fitness quickly. Save this session and give this it a try. You’ll thank yourself later. #run #running
#Interval Running Reel by @globerunnergriff - How I knocked nearly 30 minutes off my 10k TIME👇 1. Consistency is Key: I stuck to a solid training plan with 3 easy runs, 1 threshold run, and 1 sp
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@globerunnergriff
How I knocked nearly 30 minutes off my 10k TIME👇 1. Consistency is Key: I stuck to a solid training plan with 3 easy runs, 1 threshold run, and 1 speed session every week. This balanced approach helped build my endurance and speed without burning out. I then increased the easy runs as time progressed to running 7 times a week🔥 2. Gradual Mileage Increase: I didn’t rush into high mileage. I built up my weekly mileage to over 100km over the entire year. Starting low (30km a week) and increasing gradually allowed my body to adapt and avoid over use injuries 📈📈 3. Smart Nutrition: Fueling my body with the right foods was crucial. I focused on a balanced diet rich in whole foods, ensuring I had the energy for both training and recovery. 🥗 Hydration was equally important and incorporating @puresport electrolytes has been a game changer in smart hydration and recovery 🧂🧂 4. Rest and Recovery: I made sure to listen to my body, taking rest days seriously and incorporating recovery techniques like stretching, foam rolling, and occasional sports massages (thanks to @sportsmassage_therapy_cymru ) . Rest is when the magic happens! 🪄 5. Mental Confidence: Believing in myself and my training was essential. On tough days, I reminded myself of my progress and stayed focused on my goals. Taking a step back occasionally and thinking of how much progress I had already made gave me a huge boost. 💪💪 6. Tracking Progress: Keeping a detailed log of my runs, noting distances, times, and how I felt, helped me see my progress and make necessary adjustments to my training plan. I mainly did this through @strava but any app works! 📝📝 Remember improvement doesn’t happen overnight. It’s all about consistency, patience, and believing in the process. If I can do it, so can you! 🏅💪 #run #runner #running #runnersofinstagram #goalsetting #race #active #fitness #runnerlife #runnersworld #MarathonTraining #LondonMarathon #marathon #5k #parkrun
#Interval Running Reel by @allie_ostrander (verified account) - The jump between 4:30 pace and 4:00 pace is honestly astronomical. Oh, and for reference I'm 5'3", but what a pace looks like is determined by sooo mu
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@allie_ostrander
The jump between 4:30 pace and 4:00 pace is honestly astronomical. Oh, and for reference I’m 5’3”, but what a pace looks like is determined by sooo much more than height. #runningpaces #thresholdpace #milepace #tempopace #5kpace

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