5K SPEED workout in the SAUCONY PRO 3 *Is this a COMPETITIVE racing option?* (FULL REVIEW) - Ben Is Running

Intro: This is a quick summary of 5K SPEED workout in the SAUCONY PRO 3 from Ben Is Running. 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 session is a classic 6 × 5 km speed workout, but Ben flips the pace each kilometre: odd reps at 5K race pace, even reps at 10K race pace.
• He targets a 3:00 min/km (≈5 min mi) for the 5K pace and 3:10 min/km (≈5:12 min mi) for the 10K pace.
• A 1‑minute walk/jog recovery follows each kilometre to keep effort sustainable.
• The workout is designed to sharpen 5K speed without over‑fatiguing before a race weekend.
• Practical tip: you can swap the paces for your own recent race times and still keep the alternating structure.

Workout Example:

Warm‑up: 10‑15 min easy jog + dynamic stretches

Repeat 6 times (each 1 km):
  • Odd kilometre – 5K pace (≈3:00 min/km)
  • Even kilometre – 10K pace (≈3:10 min/km)
  • 1 min walk or easy jog between kilometres
Cool‑down: 5‑10 min easy jog + stretch

Total work: 6 km of hard effort (3 km at 5K pace, 3 km at 10K pace).

Closing Note: Give this alternating 5K/10K pace workout a go and tweak the paces to match your own speed using the Pacing app. It’s a solid way to boost your 5K legs before race day—have fun, stay safe, and keep running toward your next PR!

References

• 5K SPEED workout in the SAUCONY PRO 3 Is this a COMPETITIVE racing option? (FULL REVIEW) - YouTube (YouTube Video)

Workout - Alternating 1K Pace Switch

• 10min @ 7'30''/km
• 3 lots of:
  • 1.0km @ 5'30''/km
  • 1min rest
  • 1.0km @ 6'00''/km
  • 1min rest
• 10min @ 7'30''/km

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