Negative-Split 5K
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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Intro: inspired by The Running Channel’s THIS Is What a 5k PB Looks Like? The video is worth your time. Here’s how to run the workout yourself.
Key points:
- Use a negative-split strategy: start controlled, then accelerate kilometer by kilometer.
- Keep the first kilometer easy. Smooth breathing, relaxed shoulders.
- On short climbs, hold effort steady. The downhill returns the time.
- Check the Stamina gauge (Garmin) to track effort. Start around 100% and let it drop toward the finish.
- Form: look ahead, stand tall, open shoulders, drive through your arms.
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 |
- Short hill (around 100 m): keep effort constant, ignore the watch.
- Cool-down: 5-10 minutes easy, relaxed breathing.
Practical tips:
- Next 5K, target 4:45/km for the first kilometer and pick up pace each segment.
- On short hills, hold effort steady and let the descent return the time.
- Use a Stamina gauge on your Garmin. Above 80% at the 3 km mark means you’re in good shape.
- Head level, shoulders loose, pump your arms.
Closing note: try the negative-split approach on your next 5K. Adjust paces in the Pacing app to your fitness.
References
- THIS Is What a 5k PB Looks Like - YouTube (YouTube Video)