5k Race Pace Repeats

Workout - 5k Race Pace Repeats

• 25min @ 6'00''/km
• 5 lots of:
  • 1.0km @ 4'00''/km
  • 2min 15s @ 6'30''/km
• 12min 30s @ 6'30''/km

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From Ismanon’s video “ENTRENAMIENTO para MEJORAR en 5KM!!” comes this interval workout. Here are the key takeaways so you can run it this week. Watch the full video for the rest.

Key points

• Training at altitude (around 1,800 m) improves oxygen uptake and race-day fitness.
• 5 x 1 km repeats at target 5 km race pace (3:00 to 3:10 min/km), with 2 to 2.5 min jog breaks between.
• Track lactate after each repeat. Aim for 9 to 11 mmol/L during 5 km efforts.
• 30-minute warm-up: 5 to 7 km easy plus a few stride drills.
• Keep total distance around 14.5 km to stay fresh for race week.

Workout example:

Warm-up: 5 to 7 km easy plus short technique drills (around 30 min)

5 x 1 km intervals at target race pace:
  - Interval 1: 3:10 min/km, 2 min jog recovery
  - Interval 2: 3:04 min/km, 2 to 2.5 min jog
  - Interval 3: 3:07 min/km, 2 to 2.5 min jog
  - Interval 4: 3:00 min/km, 2 to 2.5 min jog
  - Interval 5: 3:10 min/km, 2 to 2.5 min jog

Cool-down: 10 to 15 min easy jog.

Adjust paces to your fitness. The Pacing app converts these splits to your own training speeds.

Closing note Run this 5 km session at altitude once this week and scale paces to your fitness. Customize in the Pacing app.

References

• ENTRENAMIENTO para MEJORAR en 5KM!!🏃‍♂️⚡ - YouTube (YouTube Video)