I Couldn't Finish This 5K... Big Injury Concern! - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of I Couldn’t Finish This 5K… Big Injury Concern! from Ben Is Running. 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:

Ben tried a slightly more intense warm‑up to fire up his legs before the 5K race, aiming to hit his 5K pace right out of the gun. This aggressive start is a common goal for competitive runners, a topic we explore further in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
He targeted a front‑pack strategy in a fast championship field, hoping to stay with the leaders and finish in the top four.
A sudden lower‑back twinge during the fourth kilometer forced him to stop, highlighting the importance of balancing high‑intensity strides with adequate recovery. It’s a crucial lesson in pushing your limits without breaking them, a core concept detailed in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Practical tip: monitor how recent stride work feels on easy runs; excessive sprint‑type strides can lead to DOMS or back strain.

Workout Example (Warm‑up):

3 km easy – relaxed, conversational pace.
1 km at LT1 (threshold) effort – just below lactate threshold, feeling comfortably hard.
30 s rest (walk or very easy jog).
500 m slightly faster – just above threshold, building speed.
30 s rest.
400 m – increase pace a bit more.
30 s rest.
300 m – keep the effort moving toward race pace.
30 s rest.
200 m – finish the ladder, still below full 5K race pace.
30 s rest.
Cool‑down – easy jog or walk to finish the warm‑up, then change into race shoes and do a few short strides.

The idea is to start at a solid threshold effort and progressively work down to the exact 5K pace you’ll need for race start.

Closing Note: Try this warm‑up before your next 5K or speed session and adjust the paces to match your own target race pace in the Pacing app. While this specific routine is geared for the 5K, the principles of a progressive warm-up are universal. For those looking to step up their distance, we have detailed strategies in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Remember, every runner’s limits differ—feel free to customize the intervals and rest times. Stay positive, listen to your body, and keep chasing those personal bests