SUB 17 Minutes??? 5k Time Trial With A GO PRO In New Balance FUELCELL TC - | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “SUB 17 Minutes??? 5k Time Trial With A GO PRO In New Balance FUELCELL TC” from The FOD Runner. 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 runner performed a 5K time trial on a mixed‑terrain loop, using a GoPro to capture effort and pacing.
Goal: match or beat the previous 17‑minute 5K while testing a new shoe model versus a shoe with a carbon plate.
Main insight: the second mile is the toughest for pacing, especially on uphill sections; a strong finish (a short sprint) can shave a few seconds off the total time.
Fatigue from recent high‑volume weeks (three 60‑mile weeks) impacted leg stiffness, highlighting the importance of recovery before hard efforts.

Workout Example:

Warm‑up – 10‑minute easy jog on flat terrain, gradually adding a few short pickups (20‑30 seconds) to raise heart rate.
5K Time Trial –
- Mile 1: Start at a controlled, slightly slower than goal pace to settle into rhythm.
- Mile 2: Gradually increase to target pace; this is the “hard‑uphill” mile where you’ll feel the most effort.
- Mile 3: Hold target pace, staying relaxed.
- Final 0.2 mi: Finish with a hard sprint (≈ 27 sec per mile effort) to finish strong.
Cool‑down – 5‑minute easy jog, followed by brief stretching. (All distances are in miles; if you prefer kilometers, convert accordingly.)

Closing Note: Try this 5K time‑trial structure on your favorite loop, adjusting the paces to match your current fitness. Use the Pacing app to customize the intervals, and don’t forget to watch the full FOD Runner video for deeper insights and the shoe comparison details. Happy running!