We Paced 20 Runners To A Sub 25 Minute 5k PB - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of We Paced 20 Runners To A Sub 25 Minute 5k PB from The Running Channel. It’s a great watch — we’re breaking down the key lessons so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Run in a tight pack and let the front pacer set a consistent, slightly faster than target pace (about 4:45 / km for a sub‑25 min 5K). This is a foundational element of Mastering Race-Day Pacing: Proven Strategies to Run Faster and Smarter.
Keep arms relaxed, focus on low‑key breathing, and maintain a short, quick foot‑strike to avoid over‑striding.
Use visual “gate‑markers” (flags, other runners) to stay together; don’t watch your watch—keep your eyes on the runner ahead to maintain focus and rhythm.
Split the race into mental zones: 0‑2 km (settle in), 2‑3 km (steady, enjoy), 3‑4 km (dig deeper, stay tight), 4‑5 km (push the final kilometer).
When fatigue hits (around 3‑4 km), tighten your breathing, stay tall, and think of why you’re running. This kind of self-motivation is a powerful tool to Conquer Race-Day Anxiety: Mental Hacks and Smart Pacing for Faster Finishes and it fuels the final push.

Workout Example:

Warm‑up – 10 min easy jog + 4 × 100 m strides.
Pack Pace – Join a 20‑runner pack; let the lead pacer hold ~4:45 / km (or your own target 5K pace). Stay within 5‑10 m of the runner in front.
Mid‑Race Check – At 2 km, briefly glance at your watch to confirm you’re within 10 s of target, then refocus on breathing.
Mental Markers – Use lake bends, flags, or the “yellow line” at halfway (2 km) as a cue to stay relaxed and consistent.
Final Kilometer – With ~1 km left, increase effort to a hard‑effort (≈4:30 / km) while keeping form tight; visualise crossing the finish line.
Cool‑down – 5 min easy jog, then stretch.

Closing Note: Try this pack‑pacing workout in your next 5K and tweak the target pace to match your own goals using the Pacing app. The principles of structured guidance and real-time feedback are powerful for any distance. We explore this further in our guide to Mastering Marathon Training: Structured Plans, Real‑Time Guidance, and How a Smart App Can Elevate Your Performance. You’ll feel the power of a supportive group and a steady rhythm—run your own PB and keep the momentum going! 🚀