Sub-19 5K Pace-Setter

Workout - Sub-19 5K Pace-Setter

• 10min @ 5'30''/km
• 5 lots of:
  • 1.0km @ 3'45''/km
  • 2min rest
• 5min @ 5'30''/km

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This is our take on “Breaking 19 - 5K PB (Episode 1)” from Time On Feet. We’ve pulled out the essentials so you can put the session to work today. Watch the original video for the full picture.

Key points:

• The target is breaking 19 minutes for 5K (roughly 5:45/km or 3:04/mile), with a 10K goal under 40 minutes.
• The weekly framework has four elements: track intervals on Wednesday, longer easy runs, hill repeats, and strength or conditioning work.
• Speed work sits alongside aerobic volume to balance the load and reduce injury risk.
• Use a local parkrun or 5K race to track progress, then build from that baseline with your weekly rotation.

Workout example:

1. Track work (Wednesday): five 1000m repeats at about 5:45/km, with two minutes of easy jogging between efforts.
2. Long run: 8 to 10 km at a chat-able pace (roughly one minute per km slower than your race target).
3. Hill repeats: six 60-second efforts on a modest slope (about 5-6% grade), jogging back down between reps.
4. Strength and conditioning: a 20-minute bodyweight routine (lunges, single-leg deadlifts, core work) two or three times per week.

Closing note: try this routine this week, then use the Pacing app to match paces to your current fitness. Your 5K times should start to shift. Stick with it, that sub-19 is closer than you think.

References

• Breaking 19 - 5K PB | Episode 1 - YouTube (YouTube Video)