5k Race Pace Repeats

Workout - 5k Race Pace Repeats

• 25min @ 6'00''/km
• 5 lots of:
  • 1.0km @ 4'00''/km
  • 2min 15s @ 6'30''/km
• 12min 30s @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/5k-race-pace-repeats-fc8f8afd

Don’t have the app? Copy the reference above,
to import the workout after you install it.

From Ismanon’s video “ENTRENAMIENTO para MEJORAR en 5KM!!🏃‍♂️⚡” comes this solid interval workout. We’ve pulled out the key takeaways so you can tackle it this week—watch the full video if you want the complete breakdown.

Key Points

• Training at altitude (around 1,800 m) improves oxygen uptake and builds competition-day fitness.
• Run 5 × 1 km repeats at your target 5 km race pace (3:00–3:10 min/km), taking 2–2.5 min jog breaks between efforts.
• Track lactate levels after each repeat as a check on effort; aim for 9–11 mmol/L during 5 km efforts.
• Start with a 30-minute warm-up: 5–7 km of easy running plus a few stride drills.
• Keep the total distance around 14.5 km to preserve freshness heading into race week.

Workout Example

Warm‑up: 5‑7 km easy + short technique drills (≈30 min)

5 × 1 km intervals at target race pace:
  • Interval 1: 3:10 min/km (≈310 sec) – 2 min jog recovery
  • Interval 2: 3:04 min/km – 2–2½ min jog
  • Interval 3: 3:07 min/km – 2–2½ min jog
  • Interval 4: 3:00 min/km – 2–2½ min jog
  • Interval 5: 3:10 min/km – 2–2½ min jog

Cool‑down: 10‑15 min easy jog to loosen legs.

Adjust paces based on your current fitness; the Pacing app can convert these splits to your own training speeds.

Closing Note Run this 5 km session at altitude once this week, scale the paces to where you are now, and notice the progress. Keep pushing, and don’t hesitate to customize the workout in the Pacing app for your own goals! 🚀

References

• ENTRENAMIENTO para MEJORAR en 5KM!!🏃‍♂️⚡ - YouTube (YouTube Video)