Run 5k With Your Watch, Then Run The Same Splits Without Your Watch... - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of Run 5k With Your Watch, Then Run The Same Splits Without Your Watch… from The Running Channel. It’s a great watch‑and‑learn video — 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

Pacing is the prize: The challenge is to match the split times of the first 5K on the second 5K.
Feel‑based running: After the first run, the watch is covered and the second run is done by listening to your body’s natural rhythm and perceived effort.
Memorise each kilometre: The runner pays close attention to how each kilometre feels on the first run so they can replicate it in reverse on the way back.
Consistent effort beats speed spikes: Staying steady yields the most accurate split matching. This workout prioritises control over top speed, but for runners also looking to get faster, we have a guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout Example

First 5K (with watch): Run the route at a comfortable 5:45 min per kilometre (≈ 30 min total). Unlike the high-intensity bursts you’d find when Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them, the goal here is to lock into a steady rhythm. Note how each kilometre feels – effort, breathing, footstrike.
Second 5K (no watch): Cover the watch, turn around, and run the same route in reverse order using the feel you recorded. Aim to hit the same 5:30–5:45 min/km pace, adjusting effort based on how the first kilometre felt.
Finish: Compare the two 5K times. The goal is the smallest difference between the split times.

Practical Tips

Use perceived exertion: Rate each kilometre on a 1‑10 scale during the first run; try to hit the same rating on the return.
Avoid visual cues: Keep the watch hidden to train internal pacing.
Run the same direction: Running the route backward helps keep the terrain and hills consistent.
Stay relaxed: Start each kilometre easy, let your body find its natural rhythm, and maintain a steady cadence.
Apply to longer distances: Once you’ve honed this skill, you can use the same principles of feel-based pacing for longer events. It’s a foundational skill for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Closing Note

Give this pacing challenge a go and see how close you can get to your first 5K splits on the second run. Feel free to tweak the paces in the Pacing app to suit your own fitness level—then go chase those perfect splits! 🚀