THIS Is What a 5k PB Looks Like - The Running Channel
Intro: This is a quick summary of THIS Is What a 5k PB Looks Like 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:
- Run a 5K with a negative‑split strategy: start slightly slower, then speed up each kilometre.
- Keep the first kilometre calm and focus on relaxed breathing and shoulders down.
- On short hills, maintain effort, not pace – let the downhill recover you.
- Use the Stamina gauge (Garmin) to gauge effort; aim to start at ~100% and let it drop toward the finish.
- Form tips: head up, tall posture, open shoulders, pump arms to drive leg turnover.
Workout Example (5K Negative Split):
| Km | Target Pace (min:sec per km) |
|---|---|
| 1 | 4:45 |
| 2 | 4:40 |
| 3 | 4:35 |
| 4 | 4:30 |
| 5 | 4:25 |
- Hill (≈100 m): stay at the same perceived effort; don’t chase the clock.
- Cool‑down: easy jog for 5‑10 min, focusing on relaxed breathing.
Practical Tips to Try Right Now:
- Start your next 5K run by aiming for a 4:45/km first kilometre and gradually pick up speed.
- When you hit a short hill, keep the effort steady and let the downhill make up the time.
- Monitor your Stamina on a Garmin watch – if it’s still above 80% at 3 km, you’re on track.
- Keep your head up, shoulders relaxed, and pump your arms to stay tall and efficient.
Closing Note: Give the negative‑split 5K a go and tweak the paces to match your own fitness in the Pacing app. You’ll feel the power of a well‑planned effort – and you’ll have a fresh PB to celebrate! 🎉
References
- THIS Is What a 5k PB Looks Like - YouTube (YouTube Video)
Workout - Negative-Split 5K
- 10min @ 6'15''/km
- 100m @ 3'30''/km
- 100m @ 3'30''/km
- 100m @ 3'30''/km
- 100m @ 3'30''/km
- 1.0km @ 4'45''/km
- 1.0km @ 4'40''/km
- 1.0km @ 4'35''/km
- 1.0km @ 4'30''/km
- 1.0km @ 4'25''/km
- 5min @ 6'30''/km
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