Predict Your 5K Time THEN RUN IT - The Running Channel

Predict Your 5K Time THEN RUN IT - The Running Channel

Intro: This is a quick summary of Predict Your 5K Time THEN RUN IT from The Running Channel. 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:

  • Predict your 5K time first, then run the distance at that exact average pace.
  • Stick to a Zone 2, conversational effort (≈ heart‑rate‑based) to avoid burning out early.
  • Use lap counting or a simple “12½ × 0.4 km” repeat to keep the pace steady.
  • Start conservatively, then negative‑split the final kilometres for a strong finish.

Workout Example:

  1. Predict: Decide on a target 5K time (e.g., 20 min → 4 min 0 s per km).
  2. Warm‑up 10 min easy jog.
  3. Run 5 km at the predicted average pace, staying in Zone 2.
    • If on a 400 m loop, complete ~12½ laps, aiming for ~1 min 36 s per lap (for a 20 min 5K).
    • Keep heart‑rate in the conversational range; if you feel too hard, back off a few seconds.
  4. Cool‑down 5 min easy jog.

Closing Note: Give it a go, tweak the predicted time to match your current fitness, and track the effort in the Pacing app – you’ll soon nail that 5K feeling faster than ever!

References

Workout - 5k Pace Predictor

  • 10min @ 6'00''/km
  • 5.0km @ 5'30''/km
  • 10min @ 6'30''/km
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