The Pacing Challenge
Workout - The Pacing Challenge
- 10min @ 6'45''/km
- 5.0km @ 5'45''/km
- 5.0km @ 5'45''/km
- 5min @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
A breakdown of “Run 5k With Your Watch, Then Run The Same Splits Without Your Watch…” from The Running Channel. Solid stuff you can use today. The full video has more detail.
Key points
- Pacing is the prize: replicate the split times from your first 5K on the second.
- Feel-based: on the second lap, the watch is hidden. You rely on body awareness and effort.
- Memorize each kilometre. Pay attention on the first run so you can match it on the return.
- Consistent effort beats speed spikes. Steady effort produces accurate splits. The workout is about control, not peak speed. For pace work, see our 5K speed guide.
Workout example
- First 5K (with watch): steady 5:45 min/km (around 30 minutes). Unlike high-intensity intervals, see our interval training guide, you’re aiming for a consistent rhythm here. Notice each kilometre’s effort, breathing, and footstrike.
- Second 5K (no watch): hide the watch, turn around, and head back the way you came using only what you learned. Target the same 5:30-5:45 min/km range.
- Finish: check how close the two times are. The smaller the gap, the better.
Practical tips
- Use perceived exertion: rate each km 1-10 on the first run and try to match on the return.
- Keep the watch out of sight.
- Run the same route reversed so terrain and elevation are consistent.
- Stay relaxed. Start each km easy, let pace settle, keep cadence steady.
- Scale to longer runs. The same feel-based skill helps with 10K training.
Closing note
Try this pacing challenge and see how close you match the first 5K splits on the return. Adjust paces in the Pacing app to your fitness.