Hilly 5K Pacing Test

Workout - Hilly 5K Pacing Test

• 10min @ 6'30''/km
• 3 lots of:
  • 20s @ 3'00''/km
  • 2min rest
• 5.0km @ 5'30''/km
• 12min @ 7'00''/km

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Intro

I Ran A 5K 2 WEEKS AFTER A Marathon… Here’s What Happened from The FOD Runner is worth a watch. The core components are pulled out below so you can put this workout into action. Watch the original for the full breakdown.

Key points

• Training concept. A 5K time trial 13 days after a marathon, on an industrial estate loop, to build hill-climbing strength and rhythm across varying terrain.
• Course layout. 1 mile downhill (go fast), 2 miles of steady climbing (the toughest section), 1 mile of mixed terrain, then a final short climb and a downhill sprint to the finish.
• Pacing goal. Target a sub-16:25 5K (the runner ran 16:20). Keep pace consistent even as the terrain changes.
• Fueling. Light wrap with chocolate spread, a 90-calorie drink mix, and a caffeine-ketone supplement before the run.
• Warm-up. 10 minutes easy plus a few strides, then straight into the 5K.

Workout example

1. Warm-up: 10 minutes easy with 3 x 20-second strides.
2. 5K time trial on the industrial estate loop:
   • Mile 1: Downhill, push the pace.
   • Mile 2: Uphill, steady controlled effort.
   • Mile 3: Mixed terrain, mid-range pace.
   • Mile 4: Final short hill, then downhill to the finish.
3. Cool-down: 5 minutes easy jogging.

Tip: Set target splits in your watch or the Pacing app (for example, 4:05, 5:30, 4:45, 4:00) and adapt to the hills.

Closing note

Run this 5K workout and fine-tune pace targets in the Pacing app to your fitness.

References

• I Ran A 5K 2 WEEKS AFTER A Marathon… Here’s What Happened - YouTube (YouTube Video)