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BLRunning 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 🏆
🏷️
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