Breaking 19 - 5K PB | Episode 1 - Time On Feet

Aug 13, 2025

Intro: This is a quick summary of Breaking 19 – 5K PB (Episode 1) from Time On Feet. 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:

Ben’s main goal is a sub‑19 min 5K (≈5:45 km or 3:04 mi pace) and later a sub‑40 min 10K.
He structures each week around four pillars: track intervals (Wednesday), longer easy runs, hill training (including repeats), and strength/conditioning work.
The plan blends speed‑focused sessions with plenty of aerobic mileage to keep the body balanced and injury‑free.
Practical tip: use a local park‑run or 5K race as a benchmark, then let the weekly mix support progressive improvement.

Workout Example:

Track Interval (Wednesday) – 5 × 1000 m at ~5:45 / km pace with 2 min easy jog recovery between each rep.
Easy Long Run – 8–10 km at a comfortable conversational pace (≈1 min / km slower than race pace).
Hill Repeats – 6 × 60‑second uphill runs (≈5–6 % grade) with a jog back down for recovery.
Strength/Conditioning – 20 min body‑weight circuit (lunges, single‑leg deadlifts, core work) 2‑3 times per week.

Closing Note: Try this mix this week, adjust the paces to match your current fitness in the Pacing app, and watch your 5K times drop. Keep it fun, stay consistent, and you’ll be on your way to that sub‑19 minute breakthrough!