Sub-20 5k Pace Builder

Workout - Sub-20 5k Pace Builder

• 10min @ 5'52''/km
• 100m @ 0'50''/km
• 10 lots of:
  • 2min @ 4'00''/km
  • 1min rest
• 10min @ 5'52''/km

Ready to start training?

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From The Running Channel’s Sub 20 Minute 5k Attempt Debrief. Plenty worth learning. Here are the main takeaways so you can run this workout today. The full video has the rest of the context.

Key points:

• Pacing matters: know your target split (roughly 4:00 min/km for sub-20 5K) so you can tell if you’re on pace.
• Mental checkpoints: break the race into 1 km chunks. Off by a second or two? Adjust in the next km.
• Interval training: 10 x 2-minute reps at roughly 10K pace (~4:00 min/km) with 1-minute easy jogs builds speed and the ability to handle early-race intensity.
• Parkrun time trials: a flat, chip-timed parkrun is a low-stakes 5K trial to test pacing strategy without full race stress.
• Recovery and consistency: alternate hard and easy weeks. Running consecutive hard 5Ks can drain fitness.

Workout example (drop into the Pacing app):

1. Warm-up: 10 min easy jog + 4 x 100 m strides.
2. Main set: 10 x 2 min at ~10K pace (~4:00 min/km) with 1 min easy jog recovery.
3. Cool-down: 10 min easy jog.

Goal: complete the 2-minute intervals feeling hard but controlled. Nail down the 4:00 min/km split.

Closing note: try this one today. Tweak the paces in the Pacing app to your fitness.