5K PB Chaser

Workout - 5K PB Chaser

• 12min @ 6'30''/km
• 5 lots of:
  • 3min @ 4'30''/km
  • 3min rest
• 10min @ 6'30''/km

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Intro: This breaks down “Can Super Shoes Get Me A 5K PB? | SUB 18 Attempt | Nike Vaporfly 2 Test” from Time On Feet. We’ve pulled out the key takeaways so you can test the workout. Watch the full video for the rest.

Key points:

• Consistent speed training (steady runs, hill repeats, intervals) over 4-5 weeks produces real 5K improvement.
• His go-to interval: 5 × 3 min slightly faster than 5K race pace, with 3 min easy jog recovery.
• Nike Vaporfly smoothed out leg turnover, contributing to a 55-second drop and a 17:42 parkrun.
• Conditions and pacing (including drafting) mattered too.

Workout example:

Warm-up: 10-15 min easy jog
Main set: 5 reps
   - 3 min @ about 3:30-3:35/km (slightly faster than your 5K goal pace)
   - 3 min easy jog or walk recovery
Cool-down: 10 min easy

Optional: pair with a weekly hill block (6 × 30 sec hard uphill, jog down) and a 30-45 min easy aerobic run.

Closing note: try this session, adjust paces to your level, and track it in the Pacing app.

References

• Can Super Shoes Get Me A 5K PB? | SUB 18 Attempt | Nike Vaporfly 2 Test - YouTube (YouTube Video)