5k Pace Changer Intervals
Workout - 5k Pace Changer Intervals
- 12min @ 6'30''/km
- 2 lots of:
- 1.0km @ 3'40''/km
- 1min 30s rest
- 2 lots of:
- 1.0km @ 3'10''/km
- 1min 30s rest
- 2 lots of:
- 1.0km @ 2'30''/km
- 1min 30s rest
- 4 lots of:
- 200m @ 5'00''/mi
- 1min rest
- 12min @ 7'00''/km
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Intro: This breakdown covers Get FASTER With This 5k Specific Running Workout by The FOD Runner. The video is worth your time — here’s what you need to know to run this session today. Watch the full piece for additional context and tips.
Key Points:
- Built on six 1 km repeats with pace progression: two at marathon pace, two at 10 k effort, and two at 3 k race speed.
- Run on a track or flat ground; jog or walk easy for 1 min 30 sec between each repeat.
- Four 200 m strides at about 800 m race pace serve as an optional finisher to work on leg cadence, especially useful for track-focused races.
- Start the early repeats easy—your first two kilometers run at marathon pace (around 6 min per mile or 3:40 per km)—before moving faster.
Workout Example:
- Warm‑up – easy jog of 5–10 min, whatever pace feels right.
- Main set – 6 × 1 km repeats:
- Rep 1‑2: Marathon pace (6 min per mile, 3:40 per km).
- Rep 3‑4: 10 k pace (5 min per mile, 3:10 per km).
- Rep 5‑6: 3 k race pace (4 min per mile, 2:30 per km).
- Recovery: 1 min 30 sec jog or walk between each km.
- Optional finisher – 4 × 200 m strides at 800 m race pace (5 min per mile, 3:10 per km), then walk back to start.
- Cool‑down – 5–10 min easy jog.
Closing Note: Test this workout, dial in the paces using your current speeds in the Pacing app, and notice the improvement in your next 5 k race. Train hard, stay healthy, and keep pushing toward new PRs!