Effectiveness of Long Run workouts for 5k/10k runners
Age 19. My New Year’s Resolution is to run a sub 16 minute 5k. Unofficial PB is 17:33 (April 2025) and I ran 17:53 last Wednesday. I didn’t run for 3 months from August to November in 2025 because I lacked motivation and my fitness dropped significantly when I started running again.
I’m currently doing 2 sessions a week, a threshold and a 5k specific workout. I may add a hills session every 2 weeks. Currently at 70km/week and will intend to jump to 80km/week in 3 weeks time.
I’ve always done my long runs at easy pace.
My question is whether there is any worth of incorporating a workout into the long run since the race distance is quite short compared to a half marathon and marathon.
I’ve seen Adam Fogg on YouTube do some long tempos of 17km+ which made me wonder.
Would love to hear your thoughts and see linked articles.