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track workout to improve speed for your 5k we got 400 meter repeats workout details 4 reps of 400 meter repeats resting 60 seconds after each rep depending on your running experience youre going to do anywhere between one to three sets if you do more than one set rest three minutes after each set the challenge is to get close to your 5k pace for each 400 meters so if your goal is to run a 20 minute 5k your 400 meter pace would be 136 per 400 meters