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To improve speed for a 5k, perform 400-meter repeats, consisting of 4 reps with a 60-second rest after each. Depending on your experience, complete 1 to 3 sets, resting 3 minutes between sets if doing multiple. Aim to run each 400 meters close to your 5k pace. For example, if your goal is a 20-minute 5k, your target pace would be 1 minute and 36 seconds per 400 meters.