5k Challenge - Run Faster Every Kilometre Or You Lose! - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of 5k Challenge – Run Faster Every Kilometre Or You Lose! from The Running Channel. It’s a fun watch — we’re breaking it down so you can try the negative‑split challenge today. Be sure to check out the full video for all the details.

Key Points

Negative‑split challenge: run 5 km where each kilometre must be faster than the previous one – no pacing help from a watch after the first km.
Pacing strategy: start slightly slower than your target 5 km race pace (around 5:45 min/km) and aim to pick up about 5 seconds per kilometre.
Use terrain wisely: a short downhill (≈1 km) around the 3‑4 km mark can help you accelerate for the final kilometre.
Mind the effort: keep your stride length consistent and stay relaxed; the third kilometre tends to be the toughest, so focus on staying steady and gradually speeding up.

Workout Example

Km	Target Pace (min/km)	Notes
1	6:10 (or 5:45 min/km) – warm‑up, keep steady	Start conservative.
2	6:05	Add ~5 s faster.
3	6:00	Keep increasing.
4	5:55	Use the downhill to gain speed.
5	5:50 or faster	All‑out sprint to finish.

Adjust the exact paces to match your current fitness level; the key is the progressive speed increase.

Closing Note

Give this negative‑split 5 K challenge a go and feel free to tweak the paces in the Pacing app to suit your own speed. You’ll get stronger, faster, and more confident with every kilometre—go for it! 🚀