BREAKING A 2 Year 5k PB - 16 Minute 5k Race At Bristol Track Club 2023 - The FOD Runner
Intro: This is a quick summary of “BREAKING A 2 Year 5k PB - 16 Minute 5k Race At Bristol Track Club 2023” from The FOD Runner. 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:
- Goal: run faster than a 10K pace (~5:00‑5:15 per mile) aiming for a sub‑16‑minute 5K.
- Warm‑up: 10 min easy jog + 5 min tempo effort + strides.
- Race strategy: stay in the pack, use the wind‑shielding effect, and push the pace in the latter kilometers.
- Post‑race cool‑down includes a short “savage” interval set.
Workout Example: After the race Andy did a quick interval session:
- 2 × 2 min at ~90 % effort
- 2 × 1 min at ~75 % effort
- 2 × 30 s at ~60 % effort Run each interval on the track or treadmill, matching the effort percentages to your own paces (e.g., 90 % of your 5K goal pace).
Closing Note: Give this pace‑focused 5K a go and tweak the intervals in the Pacing app to suit your own speed. Have fun and chase that new personal best!
References
Workout - Savage Finisher 5k Session
- 10min @ 7'00''/km
- 5min @ 5'00''/km
- 4 lots of:
- 100m @ 3'30''/km
- 2 lots of:
- 2min @ 4'00''/km
- 2min rest
- 2 lots of:
- 1min @ 5'00''/km
- 1min rest
- 2 lots of:
- 30s @ 5'30''/km
- 30s rest
- 5min @ 7'00''/km
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