5K PB Chaser
Workout - 5K PB Chaser
- 10min @ 6'00''/km
- 4 lots of:
- 1.0km @ 3'42''/km
- 3min rest
- 10min @ 7'00''/km
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This breakdown covers 5K Trial Time Before Running Training Starts from That Running Guy, well worth watching for the complete walkthrough. Here’s what you need to know to test the workout yourself.
Key points
- The creator recently finished a marathon and pivoted toward the 5K-10K range, using a 5K time trial at his local parkrun to assess his starting point.
- He documented individual kilometer paces (in minutes:seconds per km): 3:44, 3:48, 3:48, 3:53, 3:36, with adjustments made for wind conditions on different sections.
- The training strategy involves building a solid 5K base with consistent weekly runs, ramping up mileage from 15 to 25 miles per week, adding a single 10-mile long run each week, and working in speed sessions like 3-minute hard/3-minute easy repeats or 1 km repeats to sharpen leg speed.
- Target: break 18:30 in the 5K, with a longer-term aim of dipping under 18:00.
Workout example
5K Time-Trial (Parkrun) – 5 km
- Warm-up: 10-minute easy jog + dynamic stretches
- Main set: 5 km on the course, aiming for splits:
• km 1 – 3:44 (into wind)
• km 2 – 3:48 (with wind behind)
• km 3 – 3:48 (into wind)
• km 4 – 3:53 (wind-assisted, but keep effort steady)
• km 5 – 3:36 (finish strong, avoid sprinting to protect hamstrings)
- Cool-down: 5-minute jog + stretchingAdjust the paces as needed based on your current shape. The Pacing app handles custom target times easily.
Closing note
Run this 5K trial, dial in the pace to match where you’re at fitness-wise, and commit to building the speed sessions. The Pacing app makes it simple to adapt the workout to your goals.
References
- 5K Trial Time Before Running Training Starts - YouTube (YouTube Video)