5 Workouts to Help You Crush Short Races

Written by
Megan Harrington
Marathons and half marathons often get all the glory, but shorter races can be just as satisfying—and challenging. If you're training for a race in the 3- to 6-mile range, there are specific workouts that can help you cross the finish line feeling fast and strong. Ready to crush your next race? Add one (or more) of these workouts to your routine.

Before you begin: When it comes to running fast, a proper warmup is more important than ever. Since you'll be working your muscles at close to peak capacity, you'll want to gradually prepare them for the hard work ahead. Before a tough workout or race, aim to jog 1 to 2 miles at an easy pace followed by three to five strides. A stride is usually about 100 meters long and focuses on proper form. It shouldn't be an all-out sprint; try aiming for 5K pace or slightly faster. Take about 30 seconds to walk around and recover after each stride. Once you're warmed up, it's time to get fast!
10 x 1 Minute Hard, 1 Minute Easy
1 of 6
A great way to ease into speed workouts is with this simple but effective workout. After warming up, alternate running 1 minute hard, followed by 1 minute easy. Depending on the race distance you're training for and fitness level, you can easily tailor the "hard" pace to your needs. When you're ready for a new challenge, try running 2 minutes hard, followed by 1 minute easy.
Find:
Your Next Race
Mile Repeats
1 of 6
The following three workouts will help you recognize and dial into race pace. The basic idea of training specificity is that to race at a certain pace, you need to practice it. After a warm-up, find a track or flat stretch of road, and run 1 mile at race pace. Jog or walk for 400 meters to recover. Repeat two to three more times.
Find:
Your Next Race
1,000 Meter Repeats
1 of 6
This workout is similar to mile repeats but can be tweaked to make it easier or more difficult. Following your warm-up, run 1,000 meters (1K) at race pace. Depending on your fitness level and race goals, walk or jog for 1 to 2 minutes. Repeat four to five times.
Find:
Your Next Race
Race Pace Tune-Up
1 of 6
This workout will give you the confidence to tackle your goal pace. After a thorough warm-up, practice running at race pace for approximately half the time of your goal race time. For example, if you're hoping to finish a 5K in 26 minutes (an average of 8:22 pace), run for 13 minutes at that pace. If you're looking for an added challenge, tack this workout on to the end of a longer run—just be sure to take a few recovery days afterward.
Find:
Your Next Race
Hill Repeats
1 of 6
Hill sprints are often called speed work in disguise—and for good reason! Running up hill will engage your fast twitch muscles, improve stride turnover and efficiency and build muscle. Find a hill that will take about 1 to 3 minutes to run up (approximately 200 to 400 meters). Run up the hill at close to an all-out effort and then walk down. Repeat four to six times. For a well-rounded workout, sandwich the hill repeats between a few miles of easy running.
Find:
Your Next Race
1 of 6
Find:
Your Next Race