FINALLY BOUGHT THEM!! FAST 15 Minute 5K Workout PLUS 2025 RACING SHOE UNBOXING - Chasing 15 - The FOD Runner
Intro: This is a quick summary of “FINALLY BOUGHT THEM!! FAST 15 Minute 5K Workout PLUS 2025 RACING SHOE UNBOXING” from The FOD Runner. 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:
- The runner targets a sub‑16‑minute 5K, aiming for 5K goal pace (~5:00‑5:30 per mile, 73‑76 seconds per 400 m).
- Core workout: 14 × 400 m repeats at ~45 seconds hard with easy‑jog recovery (≈1‑2 min).
- No “hero” effort – stay controlled, hit target 400 m splits (around 50‑53 seconds).
- New 2025 racing shoe unboxed; the workout can be done in any shoe you prefer.
Workout Example: Warm‑up + drills/strides → 14 × 400 m @ ~45 s hard, 1‑2 min easy jog between each rep. Aim to keep each 400 m between 50‑53 s (≈5:00‑5:30 per mile). After the 14th repeat, cool down.
Practical Tips:
- Use a stopwatch or GPS to monitor 400 m splits.
- Keep recovery jog easy, not walking.
- If 45 s feels too fast, start at 48‑50 s and build down.
- Adjust the target pace to match your current 5K goal.
Closing Note: Give this 15‑minute 5K session a try and feel free to tweak the intervals or recovery in the Pacing app to suit your own pace. Happy running!
References
- FINALLY BOUGHT THEM!! FAST 15 Minute 5K Workout PLUS 2025 RACING SHOE UNBOXING - Chasing 15 - YouTube (YouTube Video)
Workout - 5K Speed Sharpeners: 400m Repeats
- 12min @ 7'30''/km
- 4 lots of:
- 100m @ 5'00''/km
- 14 lots of:
- 400m @ 4'30''/km
- 1min 45s rest
- 10min @ 9'00''/km
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