5k Cheat Code Sprints

Workout - 5k Cheat Code Sprints

• 12min @ 6'15''/km
• 25 lots of:
  • 200m @ 2'45''/km
  • 30s rest
• 12min @ 6'45''/km

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Here’s a breakdown of Cheat Your Way To A Faster 5k from The Running Channel. You can run this workout today. Watch the full video for context and detail.

Key points:

• Your GPS watch can be paused whenever you want, so you can sprint, walk, or rest without affecting the recorded time.
• Find a steep hill and alternate between sprinting downhill (or running fast on level ground) for 100 m to 1 km, with walking recovery back up the slope.
• Aim for 5 km in around 15 minutes (about 3 min per km) by combining short bursts of high intensity with longer walking breaks.
• Where you train matters. Gravity does the hard work on a long downhill, so the sprint portion takes less effort.
• New to this? Stick with short intervals (100 to 200 m). If you can hold speed on a downhill, push to 1 km repeats.

Workout example:

1. 5-minute easy jog up to the hilltop.
2. Downhill sprint: 100 m all-out (target around 12 seconds per 100 m).
3. Recovery walk: back up the slope (around 30 to 60 seconds) until your heart rate settles.
4. Repeat sprint and walk until you’ve logged 5 km total (probably 15 to 20 reps, depending on hill size).
5. 5-minute easy jog cool-down.

Tweak the sprint distance and recovery duration to fit your paces in the Pacing app.

Closing note: Try this hill-repeat sprint session, pause your watch when you need to recover, and adjust the reps to your pace. The Pacing app can help you set new targets.

References

• Cheat Your Way To A Faster 5k - YouTube (YouTube Video)