5K PB Chaser

Workout - 5K PB Chaser

• 10min @ 6'00''/km
• 4 lots of:
  • 1.0km @ 3'42''/km
  • 3min rest
• 10min @ 7'00''/km

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This breakdown covers 5K Trial Time Before Running Training Starts from That Running Guy — well worth watching for the complete walkthrough. Here’s what you need to know to test the workout yourself.

Key Points:

• The creator recently finished a marathon and pivoted toward the 5K–10K range, using a 5K time trial at his local parkrun to assess his starting point.
• He documented individual kilometer paces (in minutes:seconds per km): 3:44, 3:48, 3:48, 3:53, 3:36, with adjustments made for wind conditions on different sections.
• The training strategy involves building a solid 5K base with consistent weekly runs, ramping up mileage from 15 to 25 miles per week, adding a single 10-mile long run each week, and working in speed sessions like 3-minute hard/3-minute easy repeats or 1 km repeats to sharpen leg speed.
• Target: break 18:30 in the 5K, with a longer-term aim of dipping under 18:00.

Workout Example:

5K Time‑Trial (Parkrun) – 5 km
- Warm‑up: 10‑minute easy jog + dynamic stretches
- Main set: 5 km on the course, aiming for splits:
  • km 1 – 3:44 (into wind)
  • km 2 – 3:48 (with wind behind)
  • km 3 – 3:48 (into wind)
  • km 4 – 3:53 (wind‑assisted, but keep effort steady)
  • km 5 – 3:36 (finish strong, avoid sprinting to protect hamstrings)
- Cool‑down: 5‑minute jog + stretching

Adjust the paces as needed based on your current shape — the Pacing app handles custom target times easily.

Closing Note: Run this 5K trial, dial in the pace to match where you’re at fitness-wise, and commit to building the speed sessions. You’ll hit that new PB faster than expected — and the Pacing app makes it simple to adapt the workout to your goals. Let’s go!

References

• 5K Trial Time Before Running Training Starts - YouTube (YouTube Video)