CHALLENGE REVEALED! Run A Faster 5K in 10 Weeks (and how YOU can too) | Challenge Andy EP2 - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of “CHALLENGE REVEALED! Run A Faster 5K in 10 Weeks (and how YOU can too) | Challenge Andy EP2” 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:

Andy’s 10‑week challenge aims to break 15 min for a 5 km (≈3:00 / mile) by training 4 days a week.
The program mixes a hard 5‑mile tempo run, progressive long runs, interval sessions, and easy recovery runs.
Core training concepts include progressive overload, threshold intervals, and varied paces to build speed and endurance.

Workout Example (Week 1):

Day 1 – 5 mi in 30 min (≈6 min / mi) – easy strides afterward.
Day 2 – Intro interval: Warm‑up 2 mi easy, then 5‑4‑3‑2‑1 min hard efforts at 5K intensity with 1 min recovery each, followed by 2‑3 min recovery, then 2 × 1 mi at threshold (≈5:20 / mi, HR 170‑175).
Day 3 – Recovery run: Easy 5 mi, no pace pressure, run at a comfortable feel.
Day 4 – Progressive 10 mi: First 5 mi easy (≈6‑7 min / mi), second 5 mi pick up to ≈6 min / mi, splitting the run into two blocks.

Practical Tips:

Start each session with a short easy warm‑up (1‑2 mi).
Use “park‑room” effort (hard but sustainable) for the short intervals.
Keep heart‑rate in the 170‑175 bpm zone for threshold work.
Listen to your body; easy days are just as important for recovery.

Closing Note: Give these workouts a try this week and feel free to adjust the paces to match your current fitness in the Pacing app. You’ll be one step closer to a sub‑15 min 5 K—good luck and keep running!