5K PB Smasher Intervals

Workout - 5K PB Smasher Intervals

• 12min @ 6'30''/km
• 4 lots of:
  • 100m @ 3'00''/km
• 3 lots of:
  • 1.0km @ 4'45''/km
  • 200m @ 7'00''/km
  • 400m @ 6'00''/mi
  • 3min @ 7'00''/km
• 12min @ 6'30''/km

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Intro: Here’s what you need to know about the 5K PB Intervals | Workout Of The Month from The Running Channel. The video offers solid practical guidance worth watching—we’ve gathered the essentials so you can start the session right away. For the full breakdown, including detailed form cues, see the complete video.

Key Points:

• Running faster than your target 5K pace makes race-day speed feel more manageable when the clock starts.
• The track provides a simple measuring tool: 1 km repeats (roughly 2.5 laps) and 400 m repeats (1 lap) mean you know exactly what you’re running.
• Each 1 km segment runs at 5K pace or a touch quicker, followed by short recovery jogging and a faster 400 m effort at roughly mile-pace, with 3-minute easy intervals between.
• Form cues: start the 400 m hard out of the blocks and settle in; look ahead rather than down; use the wind strategically; stay relaxed in your breathing and drive hard with your arms.

Workout Example:

3 sets total:
  1. 1 km @ ~5K race pace (or a few seconds faster)
  2. 200 m jog recovery
  3. 400 m at mile‑pace (roughly 3:00‑3:30 per km depending on your fitness)
  4. 3‑minute easy jog recovery
Repeat the sequence 3 times.

Adjust the paces using the Pacing app to match your specific 5K target.

Closing Note: Give this session a shot and watch your 5K racing confidence climb. Configure your paces in the Pacing app based on your goal, and stay the course toward that PB! 🚀

References

• 5k PB Intervals | Workout Of The Month - YouTube (YouTube Video)