5k PB Intervals | Workout Of The Month - The Running Channel

Intro: This is a quick summary of 5k PB Intervals | Workout Of The Month from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The workout focuses on running faster than your target 5K race pace to make race‑day paces feel easier.
• Uses a simple track format: 1 km repeats (about 2.5 laps) and 400 m repeats (1 lap) so you can easily measure distances.
• Each 1 km interval is run at or slightly faster than 5K pace, followed by a short jog and a faster 400 m effort at roughly mile‑pace, with 3‑minute recoveries.
• Tips: start the 400 m strong out of the blocks, then settle; keep your focus ahead, not at your feet; use the wind to your advantage; keep breathing low and drive your arms.

Workout Example:

3 sets total:
  1. 1 km @ ~5K race pace (or a few seconds faster)
  2. 200 m jog recovery
  3. 400 m at mile‑pace (roughly 3:00‑3:30 per km depending on your fitness)
  4. 3‑minute easy jog recovery
Repeat the sequence 3 times.

Adjust the paces to match your own 5K goal using the Pacing app.

Closing Note: Give this interval session a try and feel the boost in your 5K confidence. Customize the paces to suit you in the Pacing app, and keep pushing toward that PB! 🚀

References

• 5k PB Intervals | Workout Of The Month - YouTube (YouTube Video)

Workout - 5K PB Smasher Intervals

• 12min @ 6'30''/km
• 4 lots of:
  • 100m @ 3'00''/km
• 3 lots of:
  • 1.0km @ 4'45''/km
  • 200m @ 7'00''/km
  • 400m @ 6'00''/mi
  • 3min @ 7'00''/km
• 12min @ 6'30''/km

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