I Asked An Elite Runner To Pace My Fastest 5K - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of I Asked An Elite Runner To Pace My Fastest 5K 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:

Running with an elite pacer helps you feel the rhythm, stay honest with your effort, and pushes you through the mental “I can’t” moments.
Tom broke his 5K into three zones: the first 2 km easy, the middle 2 km at target race pace, and the final kilometre all‑out.
A dynamic warm‑up (dynamic stretches, strides, light jog) and hill awareness are essential to keep the pace in check.
Mental resilience is 99 % of the race – stay positive, use a pacer’s encouragement, and dig deeper when you hit the “pain zone.”

Workout Example:

Warm‑up (10 min): dynamic stretches, 4 × 100 m strides, easy jog.
5K Race Pace (aim for ~5:30 / km if you’re targeting a sub‑30 min 5K):
- 0‑2 km: Easy, comfortable – “find your rhythm.”
- 2‑4 km: Hold target race pace (≈5:30 per km). If you’re on a hill, slightly slower; on the down‑hill, let the pace drop a bit.
- 4‑5 km: All‑out finish – push the last kilometre harder than the middle miles, using the pacer’s encouragement as a cue.
Cool‑down (5 min): easy jog + static stretching.

Closing Note: Give this segmented 5K a go, tweak the paces to match your own goals in the Pacing app, and feel the boost that an elite‑level pacer can bring. You’ll surprise yourself with the finish – now go chase that PB!