Can We Beat Our Best 5k Times In 10 Weeks? - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of Can We Beat Our Best 5k Times In 10 Weeks? from The Running Channel. 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

Start slow: The biggest mistake is “banking” time by sprinting the first kilometre. Slow the first 1‑2 km, get into a comfortable rhythm, then gradually pick up.
Positive/negative splits: Aim for an even pace or a slight negative split (second half a few seconds faster) rather than fading at the end.
Mantra & focus: Use a simple mantra every few steps to keep form and breathing steady, especially in the final kilometre.
10‑week challenge: Set a realistic target time, run a baseline time‑trial now, and track progress each week.

Workout Example

5K Pace‑Control Interval (run on a flat loop or park‑run course)

Warm‑up: 10 min easy jog + dynamic stretches.
First 2 km: Run at 30‑45 seconds slower than your goal 5K pace (e.g., if goal is 4:00 min/km, run 4:30 min/km). Focus on relaxed breathing.
Next 2 km: Increase to goal pace (4:00 min/km). Keep a steady cadence.
Final 1 km: Aim for a slight negative split – 3:55 min/km or a few seconds faster than goal pace.
Cool‑down: 5‑10 min easy jog.

Tip: Use a GPS watch or the Pacing app to set the exact paces and get real‑time feedback.

Closing Note

Give this pacing strategy a try on your next 5K training run – adjust the numbers to match your own goal pace in the Pacing app. Stick to the “slow‑first‑kilometre” rule, stay positive, and watch your times drop over the next 10 weeks. Good luck, and enjoy the journey to a new personal best!