This Workout Got Me From 30 Mins to 16:30 For 5k - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “This Workout Got Me From 30 Mins to 16:30 For 5k” 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 core idea is to practice your target 5k race pace (about 5:30‑5:40 per km or 8:51‑9:00 per mile) in a structured interval session.
Warm‑up is essential; the video starts with a 1 km easy jog.
Use a lap‑pace feature on your watch to stay consistent; avoid chasing split times.
Mental toughness is built by treating the hardest reps like the middle of a race.
Bring a friend or a training partner for extra motivation, especially on tough days.

Workout Example

Warm‑up: 1 km easy jog

Main set: 6 × 1 km at goal 5k race pace (≈5:30‑5:40/km or 8:51‑9:00/mi)
   • Rest 2 min of walking or very easy jogging between each km
   • Keep the pace as even as possible; use lap‑pace to monitor.

Cool‑down: 5 min easy jog or walk

Adaptations:

Beginners can start with 4‑5 repeats; experienced runners can add up to 8‑10.
Reduce rest to 60 s for a harder stimulus, or increase rest if you’re still building endurance.
After a few sessions you should be able to hit the pace without constantly checking the watch.

Practical Tips

Set your watch to lap‑pace mode so you see the average speed of each kilometer rather than instantaneous fluctuations.
Focus on the feel of the target pace – think “how does a 5:35/km effort feel in your legs and breathing?”
Treat each interval like a race segment: the middle reps (3‑5) are the toughest; use them to train race‑day focus.
Run with a partner or a group to keep the tempo and make the hard reps more enjoyable.
Gradually increase volume (more repeats or shorter rests) as the pace becomes comfortable.

Closing Note

Give this race‑pace interval workout a try this week and tweak the number of repeats or rest intervals to match your current fitness. Use the Pacing app to log your paces and see your progress over time. You’ll soon notice the 5k pace feeling more familiar – a solid step toward that sub‑17 minute goal. Happy running!