Savage Finisher 5k Session

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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Intro: Here’s a look at The FOD Runner’s “BREAKING A 2 Year 5k PB - 16 Minute 5k Race At Bristol Track Club 2023”. We’ve pulled out the core training concepts and race structure so you can put them into practice. The full video has more colour, watch it for the complete picture.

Key points:

• Goal: run faster than 10K pace (around 5:00-5:15 per mile), targeting a sub-16-minute 5K.
• Warm-up: 10 minutes easy, 5 minutes of tempo work, then strides.
• Race execution: sit in a group for wind protection, then surge hard in the final stretch.
• After the race: a short, hard interval block follows the main effort.

Workout example: Andy wrapped up the race with this interval progression:

• 2 × 2 min at ~90% effort
• 2 × 1 min at ~75% effort
• 2 × 30 s at ~60% effort

Run these on a track or treadmill, matching effort levels to your own paces (e.g. 90% of target 5K speed).

Closing note: try this 5K structure in your training, using the Pacing app to set the intervals for your fitness level. Go chase that PB.

References

• BREAKING A 2 Year 5k PB - 16 Minute 5k Race At Bristol Track Club 2023 - YouTube (YouTube Video)