5K PB Chaser

Workout - 5K PB Chaser

• 12min @ 6'30''/km
• 5 lots of:
  • 3min @ 4'30''/km
  • 3min rest
• 10min @ 6'30''/km

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Intro: This breaks down Can Super Shoes Get Me A 5K PB? | SUB 18 Attempt | Nike Vaporfly 2 Test from Time On Feet, a video worth watching for the full picture. We’ve pulled out the key takeaways so you can get straight to testing the workout.

Key Points:

• Speed training (steady runs, hill repeats, intervals) done consistently for 4–5 weeks produces tangible improvements in 5K performance.
• His go-to interval: 5 × 3 min at a touch faster than 5K race pace, with 3 min easy jog recovery.
• Faster shoes (Nike Vaporfly) smoothed out his leg turnover and helped produce a 55-second drop and a 17:42 park-run mark.
• Favorable conditions and smart pacing (including drafting) mattered too.

Workout Example:

Warm-up: 10–15 min easy jog
Main set: 5 reps
   • 3 min @ ~3:30–3:35 per km (slightly faster than your 5K goal pace)
   • 3 min easy jog or walk for recovery
Cool-down: 10 min easy

Optional: Pair it with a hill block once a week (6 × 30-second hard uphill, jog back down) and a longer aerobic run of 30–45 min at an easy pace.

Closing Note: Test this session soon. Adjust the paces to where you’re at, track it in the Pacing app, and watch your 5K time shift. You’ve got this! 🚀

References

• Can Super Shoes Get Me A 5K PB? | SUB 18 Attempt | Nike Vaporfly 2 Test - YouTube (YouTube Video)