If you want to run a fast race, you have to practice running a fast race.

Developing sustainable speed for shorter distances takes patience and a systematic approach. I like to use the house-building analogy: first we start by building a strong foundation and then build our speed and stamina from there.

Last week I discussed the concept of “periodization” and we’re going to use the same approach with 5K speed training by developing our speed in progressive phases. Start your strategic “speed” planning by honestly deciding what your target 5K race pace will be. There’s no fancy formula or calculations to assist in this part of the strategic planning. Be realistic and set a realistic target race-pace. This target per-mile race pace will play an important role during the progressive phases of speed training.

Our once-a-week speed training sessions will start with four weeks of longer duration intervals. Longer intervals performed at our target 5K per-mile race pace will build the stamina and endurance needed for the faster intensity interval work that will follow in a few weeks.

I recommend quantifying your speed sessions as much as possible. Performing your speed workouts on a track is the best training scenario. Approach each speed session with a detailed plan. Know your target interval times and faithfully adhere to rest intervals.

The first four weeks of speed training will involve either mile/1600 meter or half-mile/800 meter intervals. If you’re new to speed training, start with 800s and work your way up to longer 1,600 intervals. The key is developing the ability to maintain very consistent 400 m lap split times…each lap around the track should be consistent and you want to avoid large fluctuations in lap splits. Try to keep your splits within +/- one or two seconds of each other. If you can’t keep your margin of fluctuation within this range, slow your overall pace until you can dial-in the per-lap consistency.

Here’s a suggested plan for your first four weeks of 5K speed training:

Week #1 Speed Workout

• 2-mile warm-up at easy pace. Finish warm-up with 6 x 20 second pick-up strides at a moderate pace, building to fast pace.

• 4 x 800m intervals at target 5K race pace with 400m jog rest interval. Focus on keeping interval pace consistent. 400m recovery jog pace should also be consistent.

• 2-mile warm-down at easy pace.

Week #2 Speed Workout

• 2-mile warm-up at easy pace. Finish warm-up with 6 x 20 second pick-up strides at a moderate pace, building to fast pace.

• 6 x 800m intervals at target 5K race pace with 400m jog rest interval.

• 2-mile warm-down at easy pace.

Week #3 Speed Workout

• 2-mile warm-up at easy pace. Finish warm-up with 6 x 20 second pick-up strides at a moderate pace, building to fast pace.

• 2 x 1,600m intervals at target 5K race pace with 800m jog rest interval.

• 2-mile warm-down at easy pace.

Week #4 Speed Workout

• 2-mile warm-up at easy pace. Finish warm-up with 6 x 20 second pick-up strides at a moderate building to fast pace.

• 3 x 1,600m intervals at target 5K race pace with 800m jog rest interval.

• 2-mile warm-down at easy pace.

This longer-interval first phase of speed training requires focus and patience. There’s a tendency to rush into the faster, shorter interval sessions and this can result in an injury. These first four weeks will help you build the strength, stamina, and endurance for the more intense workouts to come.

Next week we’ll take a look at two different types of 5K speed training that will maximize your 5K speed and prepare you for the flow of a 5K race.

Fred Klinge works for Varsity Sports and is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist. Fred has completed 29 marathons, with a personal best time of 2:18.15. He can reached at fred@varsityrunning.com.