In this episode of Running Workouts, Coach Alicia guides you through a complete speed-focused training session designed to help you become a stronger, more efficient runner. You’ll learn what true 5K effort should feel like, how to use breathing to stay in control when the pace picks up, and why drills, strides, and proper pacing are essential for getting faster.

This workout includes:

• Easy warm-up run

• Running drills

• Strides

• 8 x 2-minute intervals at 5K effort

• Recovery jogs with coaching cues throughout

• Cool down and key takeaways

Along the way, you’ll learn:

• How to identify your 5K effort using RPE, pace, and heart rate

• Breathing strategies for faster running

• Common mistakes runners make when trying to improve their 5K

• Form cues to help you run efficiently

• Mental strategies for handling discomfort and finishing strong

Whether you’re chasing a new PR, preparing for an upcoming race, or simply looking to become a stronger runner, this workout will help you build the skills and confidence needed to run your best 5K.

Lace up, press play, and let’s get faster together.