6-Week Speed Training Plan to Hit a 6:32/mile Pace for 5 Miles (5K & 10K)

This plan balances speed, endurance, strength, and recovery to help you improve sustained speed over 5 miles while preventing burnout or injury.

📌 Current Goal: Run 5 miles at a 6:32/mile pace

📌 Weekly Mileage Target: 35-45 miles

📌 Key Workouts: Speed intervals, tempo runs, long runs, and strength training

🗓️ Weekly Training Schedule

Monday: Speed Intervals (VO2 Max Development)

🏃 Speed Workout (Track or Flat Surface)

Main Set:

6 x 800m @ 6:10-6:20 pace (90-120 sec rest between reps)

4 x 200m fast @ sub-6:00 pace (45 sec rest)

Cooldown: 1.5 miles easy + strides

✅ Why? Builds speed endurance, lactate threshold, and running economy

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Tuesday: Easy Run + Strength Training

🏃 6-7 miles @ 7:30-8:00 pace (easy, relaxed effort)
💪 Strength Focus (30 min):

Bulgarian split squats (3×10/leg)

Single-leg deadlifts (3×10)

Core: Hanging leg raises (3×12), Russian twists (3×15)

Calf raises (3×15)

✅ Why? Active recovery + builds leg power for speed endurance

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Wednesday: Tempo Run (Threshold Training)

🏃 7 miles total

Warm-up: 2 miles easy

Main Set: 4 miles @ 6:40-6:45 pace (just above goal race pace)

Cooldown: 1 mile easy

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Work in progress

About The Author

Anthony Crilly

Anthony Crilly is a Business Sales Expert with decades of successful experience in selling and customer engagement. Anthony specializes in business-to-business go-to-market strategies for technologies and regularly attends training session s to showcase his evolving tech trends, such as self-service, health and wellness, and people analytics tools. A strong believer in the power of positive thinking in the workplace. Anthony regularly develops internal wellness and unique value propositions campaigns to assist businesses with effective physical and mental health techniques as well as business acquisition and growth techniques. Anthony enjoys a good run, bike, swim tri-athletic performance as well as a Netflix binge but can also be found on long runs and bike rides on hilly country roads in the Adirondacks or on Conesus Lake.

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