Jon's Sub-25 5K Pacing Plan

Workout - Jon's Sub-25 5K Pacing Plan

• 10min @ 6'30''/km
• 4.0km @ 5'00''/km
• 1.0km @ 4'45''/km
• 5min @ 7'00''/km

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Quick summary

A quick summary of I took a 6’8 (2.03 m) man to parkrun – SUB 25 5K from JOG ON with Harry Morgan. The video’s entertaining. Here’s the workout so you can try it at your next event. Watch the full video for behind-the-scenes details.

Key points

• Target pace: 5:00 min/km (≈ 8:03 min/mi) to break 25 minutes over 5 km.
• Pacing strategy: start controlled, hold a steady effort through the middle kilometres, and use a taller runner’s natural stride to reduce fatigue.
• Course insight: Brooklands parkrun is a flat, moderately winding route around a go-kart track centreline. Good for consistent pacing.
• Practical tips:
  1. Warm up with 10-15 minutes of easy jogging, then check your watch at the 1 km mark (aiming for 5:00).
  2. Run relaxed and shorten your stride slightly in the opening 2 km, then let your natural rhythm take over.
  3. Expect a dip after 3 km. Plan a small push over the final kilometre (target 4:45-4:50).
  4. Run with a pacer or friend who can cue you if the effort drops.

Workout example

5K parkrun pace run

1. Warm-up: 10-15 min easy jog plus dynamic leg mobility.
2. Run 5 km targeting 5:00 min/km (or quicker). Split targets:
   • 0-1 km: 5:00
   • 1-2 km: 5:00
   • 2-3 km: 5:00 (relaxed breathing)
   • 3-4 km: 5:00 (mental prep for the final effort)
   • 4-5 km: 4:45-4:50 if you’re feeling strong. Often saves 15-20 seconds overall.
3. Cool-down: 5-10 min easy jog plus stretching.

Tip: in the Pacing app, lock in your 5:00 min/km split target. You get notified when you accelerate or slip behind pace.

Closing note

Try this 5K pacing session at your next parkrun, adjusting the split to suit your current shape. Use the Pacing app to dial in the target. Sub-25 is within reach.

References

• I took a 6’8 (2.03m) man to parkrun - SUB 25 5K - YouTube (YouTube Video)