The Segmented 5K PB Attempt

Workout - The Segmented 5K PB Attempt

• 10min @ 6'30''/km
• 4 lots of:
  • 100m @ 4'00''/km
• 2.0km @ 5'45''/km
• 2.0km @ 4'30''/km
• 1.0km @ 3'45''/km
• 7min 30s @ 8'00''/km

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Intro: This breaks down I Asked An Elite Runner To Pace My Fastest 5K from The Running Channel. The full video is worth a watch. The key takeaways are below so you can use this workout in your training.

Key points

• Having an elite pacer creates accountability, shows you what the right effort feels like, and gives you the push to break through doubt.
• Tom split the 5K into phases: an easy opening 2 km, a steady 2 km at target race pace, and a final 1 km at full effort.
• A solid warm-up (dynamic stretching, strides, light running) and adjusting for terrain matter for holding pace.
• Mental toughness decides the race. Stay focused, draw on your pacer’s voice, and accept the pain when it comes.

Workout example

1. Warm-up (10 min): dynamic stretches, 4 x 100 m strides, easy jog.
2. 5K race pace (aim for ~5:30/km if you’re shooting for a sub-30 min 5K):
   • 0–2 km: Relaxed, controlled, find your rhythm.
   • 2–4 km: Settle into target race pace (~5:30/km). Drop speed slightly on climbs; use downhills without overextending.
   • 4–5 km: Push the final stretch, harder than the middle, using the pacer’s energy.
3. Cool-down (5 min): easy jog + static stretching.

Closing note: Try this three-part 5K format and adjust splits in the Pacing app to your targets.

References

• I Asked An Elite Runner To Pace My Fastest 5K - YouTube (YouTube Video)