I SWAPPED SHOES Then Ran 15 Minute 5K PACE - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of I SWAPPED SHOES Then Ran 15 Minute 5K PACE from The FOD Runner. 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

The workout targets three key paces that feed into a fast 5K: a 3 km marathon‑pace effort, a 2 km half‑marathon‑pace effort, and three 1 km intervals at roughly 10 K‑effort.
The runner uses a 4‑step inhale / 4‑step exhale breathing pattern to stay controlled and to sense when to step up intensity (switching from a 4‑4 to a 3‑3 breathing rhythm).
A mid‑workout shoe change to a lighter, more aggressive pair gave a noticeable speed boost on the final 1 km reps.
All paces are given in minutes per mile (the runner works in miles).

Workout Example

Segment	Distance	Target Pace (min/mi)	Effort
Warm‑up	2 min easy jog	–	Recovery between reps
1️⃣ 3 km (marathon effort)	3 km	~5:44‑5:55 per mile	Controlled, focus on 4‑4 breathing; aim for a steady marathon‑pace effort.
2️⃣ 2 km (half‑marathon effort)	2 km	~5:33 per mile (switch to 3‑3 breathing)	Slightly faster; maintain breathing pattern to gauge effort.
3️⃣ 1 km #1 (10 K‑effort)	1 km	~5:11 per mile (≈3:12 min/km)	First fast 1 km after shoe change.
4️⃣ 1 km #2 (10 K‑effort)	1 km	~5:08‑5:09 per mile (≈3:08 min/km)	Slightly faster; keep breathing tight.
5️⃣ 1 km #3 (10 K‑effort)	1 km	~5:07‑5:08 per mile (≈3:07 min/km)	Finish strong; use the lighter shoes for a boost.
Cool‑down	2 min easy jog	–	Recovery.

Tips to try today

Use the 4‑step inhale / 4‑step exhale pattern (four steps in, four steps out) to keep your breathing rhythm in check.
Swap to a lighter, more aggressive shoe for the final fast segment to feel a natural speed boost.
Adjust the paces to match your own recent 5 K goal (e.g., if you aim for a 15 min 5K, aim for ~5:00‑5:15 per mile on the 1 km reps).

Closing Note

Give this structured “3‑2‑1‑1‑1” workout a try, tweak the paces to fit your own recent 5K time, and track it in the Pacing app. You’ll feel the benefit of controlled breathing and a shoe change boost—just what you need before race day. Good luck, and enjoy the run!