Run Your 5k PB Time - NO Watch Allowed - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Run Your 5k PB Time - NO Watch Allowed 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:

The challenge is to run a 5K at your personal‑best effort without checking a watch – rely on how the run feels.
The host picks a “comfortable” feel‑pace of 5:20‑5:30 per kilometre (about 8:40‑9:00 per mile) and plans to cover 3–4 km before stopping.
Estimating distance is easier than estimating time; aim to hit the 4 km mark at roughly 80 % effort to finish around a 22‑minute 5K.
A music playlist is used to cue the run length and keep the mind off the clock.
Heart‑rate is monitored as a fun “animal” cue (e.g., rabbit, sparrow) to stay in zone 3.

Workout Example:

Warm‑up 5‑10 min at easy pace.
Choose a loop you know is about 5 km long.
Run 3–4 km at a perceived effort of 5:20–5:30 per km (≈ 8:40–9:00 per mile). If you feel you’re at about 80 % of your max effort, you’re on track.
Stop at the 4 km point (or when you think you’ve hit the 22‑minute mark) and note how you felt.
Cool‑down 5 min. Tip: Use a music playlist that lasts the length you expect to run; the end of the playlist signals you’re near the target distance.

Closing Note: Give this feel‑based 5K a go and see how close you get to your PB – you can always adjust the perceived pace in the Pacing app to match your own speed. Have fun, trust your body, and keep chasing those personal bests!