How To Get A 5k PB In 10 Weeks - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of How To Get A 5k PB In 10 Weeks 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

Warm‑up matters – start with a light jog or dynamic moves to get your muscles ready for fast 5K pacing.
Core workout: 5 × 1 km repeats at your target 5K race pace, with 2‑minute active recoveries (jog or walk) between each rep. This builds confidence and race‑day stamina.
Mix up training – combine interval sessions, long runs, threshold runs, and easy runs. Train at paces slower and faster than your 5K pace to improve speed endurance.
Recovery tips – keep the recovery active, breathe deep (inhale through nose, exhale through mouth or nose), and keep the legs moving to flush blood.

Workout Example

Main 5K interval workout (Week 4)

Warm‑up: 10‑15 min easy jog + dynamic stretches

5 × 1 km @ 5K goal pace
   • 2 min active recovery (light jog or walk) between each km
   • Focus on steady, even pacing; aim to finish each km feeling you could keep going.

Cool‑down: 5‑10 min easy jog + stretch

Additional ideas from the video

6 × 1 km alternating: 1 km at 10K pace, then 1 km just faster than 5K pace, repeat with 90‑sec recoveries.
2 × 7 × 400 m: 400 m at 5K pace, 1‑min recovery; 2‑3 min between the two sets.
Threshold run: 8 km total – first 4 km at half‑marathon pace, second 4 km at 10K pace.

Closing Note

Give the 5 × 1 km interval a go today, tweak the paces to match your own race goal in the Pacing app, and watch your confidence grow. You’ve got this – go chase that 5K PB! 🚀