When it comes to the 5K, 400-meter repeats are your friend. This workout will teach you to hold your 5K pace even when the going gets tough.

Most solid training plans include a weekly speed workout, often in the form of intervals. But the length of those intervals usually depends on your race distance, training goals, and fitness level.

We love 400-metre repeats for a few reasons. For starters, runners of every distance can benefit from this straightforward workout. Whether you’re training for a 5K or marathon, 400-metre repeats are ...