If you’ve ever raced a 5K, you know it’s deceptively harder than people make it out to be. Sure, it’s short, but once you hit the 3K mark, those final two kilometres can feel like a mental minefield. That’s where race simulation workouts come into play, especially if you’re chasing a shiny new personal best. These two fartlek-style workouts are designed to help you physically lock into your goal pace and mentally prepare for race-day fatigue.
Workout #1:
12 x 300m with 100m slow jog (continuous)
This continuous fartlek workout is designed to help you become a pacing expert on race day. The key is not to go out too fast on the reps or the recovery. The 100m jog should feel like an easy shuffle, not a push. If done correctly, the first 4–5 reps should feel manageable, but the effort should gradually build as fatigue sets in. Stay smooth, stay in control and focus on hitting paces and keeping good running form.
If you don’t have access to a track, try a time-based alternative: 70 seconds on, 30 seconds slow jog–repeat 12 times.
Workout #2:
Four sets of 400m–300m–200m–100m with 100m jog rest, 2 minutes rest between sets
At first, this ladder-style session may look intimidating, but it’s excellent for finding your race pace and building finishing speed. The 400m should be at or just slower than goal 5K pace, with each shorter rep slightly faster, but not sprinting. Avoid overdoing the 200s and 100s.
The 100m reps for this workout should be no more than 30–40 seconds per kilometre faster than your 5K goal pace. For example, if you’re targeting sub-25:00 (5:00/km), aim for 2:00 on the 400s and around 25 seconds on the 100s.
An interval-based alternative for this workout is 2:00, 90 seconds, 60 seconds and 30 seconds fast, with 1:00 jog rest between reps and 2:00 rest between sets.
These two workouts are designed to push you both physically and mentally, but part of the challenge is learning not to let negative thoughts derail your effort. Stay focused and relaxed to keep your form smooth, and if you finish feeling strong and confident, take it as a clear sign: you’re getting faster.