Sub-20 5k Speed Session
Workout - Sub-20 5k Speed Session
- 10min @ 6'00''/km
- 6 lots of:
- 3min @ 4'08''/km
- 1min 30s rest
- 5min @ 5'30''/km
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Quick summary
Flora Beverley’s INTERVAL SESSION | Sub-20 5k training and PWO nutrition is worth your time. Here’s a breakdown so you can run the workout right away. The full video has more context.
Key points
- Two interval types per week: Tuesday is shorter race-pace bursts. Friday is longer threshold-type efforts.
- Main long-interval set: 4 × 5 minutes at 4:15 min/km (close to your current 5K PB pace) with 90-120 seconds easy jog recovery.
- Alternate session the next week: 6 × 3 minutes at 4:08 min/km with 1:30 recovery jogs.
- Weekly rhythm: recover Wednesday, rest Thursday and Saturday, long run Sunday. Plenty of breathing room between hard efforts.
- Warm-up and cool-down: easy 3 km jog to the track (or 3 km warm-up), then jog easy back home.
- Refueling: water or tea during and after. Post-run snack (vegan or gluten-free bites work well) within 30-60 minutes.
- Mindset: stop second-guessing and just run.
- Personalize recovery: if 2 min feels better than 90 s, go with what your body tells you.
Workout example
Long-interval session (Friday)
Warm-up: 10-15 min easy jog + dynamic stretches
Main set:
4 × 5 minutes @ 4:15 min/km pace
Recovery: 90-120 seconds easy jog or walk
Cool-down: 10-15 min easy jog + stretchAlternate session (following week)
Warm-up: 10-15 min easy run
Main set:
6 × 3 minutes @ 4:08 min/km pace
Recovery: 1 min 30 sec jog
Cool-down: 10 min easy jog + stretchUse your current 5K race pace to set the speeds, or let the Pacing app do the math.
Closing note
Try these sessions and fine-tune intervals to your ability. Refuel and rehydrate after. The Pacing app customizes the workout to your pace.