Struggling to improve your 5K time? This article breaks down a simple 6-week training approach using just two key workouts: speed work and long runs. You’ll also get a pacing guide and performance chart to help you understand where you are and how to get faster.

Strength is going up, endurance is improving, and the long runs are getting smoother. In this week’s training log, I share the workouts, cardio intervals, and recovery wins that are pushing my hybrid training forward—plus a few thoughts from the squat rack…