This week’s workout is the final in the series of five speed workouts that make up the ASICS Pace Academy™ Challenge. This 30 minute workout will help you practice pacing for that final 5K.

Both long and short intervals will make you a faster runner. Longer intervals will teach you how to hold onto a fast pace for a longer amount of time without slowing down, and shorter intervals let you push the pace harder. In this workout, you will do both! Each interval is shorter than the previous, so the workout will teach you how to pace for your 5K—starting out fast and finishing even faster.

For the fast intervals, begin at a fast pace that is about 1.5 to 2 minutes faster per mile than your slow pace, and get faster with each interval until you are running 2 to 2.5 minutes per mile faster than your slow pace. Remember to take it easy on the recovery and try your best to get your breathing back to normal. Here’s what you can expect!

The Workout

  • Run 6 minutes slow
  • Run 6 minutes fast
  • Run 3 minutes slow
  • Run 4 minutes fast
  • Run 2 minutes slow
  • Run 2 minutes fast
  • Run 1 minute slow
  • Run 1 minute fast
  • Run 5 minutes slow

Join the ASICS Pace Academy™ Challenge here and get started today. Don’t forget to share your progress with #RKRunner and #dontrunfly.