5K Goal Pace Repeats

Workout - 5K Goal Pace Repeats

• 15min @ 6'00''/km
• 5 lots of:
  • 1.0km @ 4'00''/km
  • 2min rest
• 12min @ 6'00''/km

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Intro

Ben Parkes shares eight tips for running faster parkruns and 5K times in this video. We’ve pulled out the key takeaways so you can apply them straight away—but there’s plenty more context in the full video that’s worth your time.

Key Points

• Pick the fastest local course – flat, minimal-turn courses are your friend. Look at Victoria, Dulwich, and Bushy Park in London, or consult the official roster of speedy courses near you.
• Run even splits across the 5 km: target 1-2-3-4 pacing with a strong push to the finish. On hilly terrain, dial this in by feel rather than exact numbers.
• Pre-race routine: early bedtime, light dinner, simple breakfast, then 10–20 minutes of easy jogging followed by dynamic stretches. Handle any bathroom needs before you go.
• Speed sessions: 5 × 1 km at your goal 5K pace with 2-minute walk recoveries (trim these down over time). You can also try 6 × 3-minute repeats or 10 × 400m reps at a slightly quicker clip.
• Fartlek workouts on similar terrain to your event, once per week.
• Weekly split: about 80% easy zone-2 running, 20% tempo and interval work.
• Race day setup: position yourself near the front (aim for rows 25–30 if you’re chasing sub-20). Scout the route in advance if possible.
• Guard against burnout: save your hardest efforts for once a month. Fill other weeks with tempos, recovery runs, or volunteering.

Workout Example

5 × 1 km at goal 5K pace

• Warm-up: 10–20 minutes of easy jogging plus dynamic stretches
• Main set: 5 repeats of 1 km at your target 5K pace
• Recovery: Start with 2 minutes of walking or light running between repeats, then reduce to 90 seconds, 60 seconds, and 30 seconds as you get stronger

Alternative: Try 6 × 3-minute repeats at goal pace or 10 × 400m reps a few seconds faster than your goal.

Closing Note

Use these tips and the 5 × 1 km workout at your next parkrun—feel free to adjust the paces in the Pacing app to match what you’re targeting. Now go chase that PB.

References

• 8 Tips To Run A Faster parkrun / 5K PB - YouTube (YouTube Video)