Crush Your 5K PB

This ladder workout will make maintaining a challenging pace feel less uncomfortable

Julie-Anne Staehli

My goal for 2021 was to run under the 5,000m Olympic standard (15:10), which I felt was slightly out of reach but within my capabilities (I started the season with a PB of 15:47). I paced everything for three minutes per km, which made for even kilometre splits (3 min, 6 min, 9 min) and allowed for a 10-second buffer. Over three months, I raced five consecutive 5,000m races, bettering my personal best each time. After several attempts, I ran 14:57 (my current PB). I specifically remember this session and the confidence it gave me heading into the season. The session is a ladder workout, with each interval increasing by 400m. Each repetition is run at 5K race pace, adding up to a total volume of 8K (not including recovery). The rest…

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Canadian Running (Digital) - 1 Issue, July/August 2022

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