Hey everyone! I was just wondering if you guys think that speed workouts or distance workouts are better training to help get a good 5k time. Or are they equally good? My PR for a 5k is 20:37 and that is my first time running it. Some examples of speed and distance workouts would be helpful. Thanks!

Thanks for the advice. I'm not sure how to make my running log public. I think the answer to why I had a pretty fast 5k is because I'm young. I run about 30 miles per week and my long run is about 8-10 miles if that helps.

Being young and/or running for a long time does not always equate to a fast first 5k. Natural ability is a larger factor. You need both speed and distance workouts but, based on your performance, you could probably get away with just adding the speedwork to your current training. If you've been running 30mpm for some time then the speedwork should not be a problem. Typically that will involve interval based speedwork, such as 400 and 800s, and a tempo run. A longer run at the weekend will help with endurance. When training specifically for a 5k, I personally never went much beyond 10 miles but opinions will vary. I ran mostly 400s (up to 12) for my intervals and a standard tempo run the same week (rather than alternate). Speedwork is best performed on a track. A marked trail/GPS watch or even, heaven forbid, a treadmill works too. You may want to look at a 5k training plan to give you a framework to work from. Hal Higdon has an array of training plans suitable from novice to an "advanced" runner (whatever that means). CoolRunning.com also has some decent training plans. McMillan Running Calculator will provide suitable paces/times based off your last 5k.

Hey everyone! I was just wondering if you guys think that speed workouts or distance workouts are better training to help get a good 5k time. Or are they equally good? My PR for a 5k is 20:37 and that is my first time running it. Some examples of speed and distance workouts would be helpful. Thanks!

I am a new convert of distance first, speed later. With tons of speed works and crazy intervals (relative to my slow 5k times), I only lowered my 5k PR by a mere 8 sec from Oct 05 to Apr 08 (2.5 years). I then gave up speedwork (a tempo every 2 to 3 weeks, NO intervals) but upped my mileage from 40+ to close to 70, I lowered my 5k PR by 34 sec in a few months to 20:31. I am now back in pursuit of the sub-20 goal. But later, I may do some intervals every 2 to 3 weeks too to sharpen a bit.

In the short term, adding speedwork to a 30mpw guy will likely provide results, especially with a 1st 5k of 20.37. Long term, an off season increased mileage base will allow for further gains next season. That's a no brainer. However; it all depends on a plethora of variables such as personal goals, time commitment and starting point (current ability vs potential).