5k Pace Changer Intervals

Workout - 5k Pace Changer Intervals

• 12min @ 6'30''/km
• 2 lots of:
  • 1.0km @ 3'40''/km
  • 1min 30s rest
• 2 lots of:
  • 1.0km @ 3'10''/km
  • 1min 30s rest
• 2 lots of:
  • 1.0km @ 2'30''/km
  • 1min 30s rest
• 4 lots of:
  • 200m @ 5'00''/mi
  • 1min rest
• 12min @ 7'00''/km

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Intro: This breakdown covers Get FASTER With This 5k Specific Running Workout by The FOD Runner. Here’s what you need to run this session today. Watch the full video for context and tips.

Key points:

• Six 1 km repeats with progressive paces: two at marathon pace, two at 10k effort, two at 3k race pace.
• Run on a track or flat ground. Jog or walk easy for 1 min 30 sec between reps.
• Optional finisher: 4 × 200 m strides at around 800m race pace, useful for track-focused races.
• Take the first two reps easy at marathon pace (around 6 min per mile or 3:40 per km) before moving faster.

Workout example:

1. Warm‑up: 5–10 min easy jog.
2. Main set, 6 × 1 km repeats:
   • Reps 1‑2: marathon pace (6 min/mile, 3:40 per km).
   • Reps 3‑4: 10k pace (5 min/mile, 3:10 per km).
   • Reps 5‑6: 3k race pace (4 min/mile, 2:30 per km).
   • Recovery: 1 min 30 sec jog or walk between each km.
3. Optional finisher: 4 × 200 m strides at 800m race pace (5 min/mile, 3:10 per km), then walk back.
4. Cool‑down: 5–10 min easy jog.

Closing note: Try this session and set the paces to your current speeds in the Pacing app. You should see it pay off in your next 5k race.

References

• Get FASTER With This 5k Specific Running Workout | FOD Runner - YouTube (YouTube Video)