5k Taper Sharpener

Workout - 5k Taper Sharpener

• 3.0km @ 6'30''/km
• 3 lots of:
  • 2.0km @ 4'15''/km
  • 2min rest
• 1.5km @ 6'30''/km

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Intro: Flora Beverley’s “INTERVAL SESSION | 5k training” is well worth watching. Below is a breakdown of what you need to run this workout today. The full video has all the context.

Key Points:

• Built for a taper week: three rounds of 2 km at roughly 4:15 / km (just under race pace) with 2 min recovery jogs in between.
• Use flat or gently rolling loops (around 0.9 km each) to maintain consistent effort.
• Warm up for about 3 km, then start your intervals from a position that keeps total distance in check.
• Keep recovery runs brief (2 min) and relaxed; focus on crisp speed rather than total mileage.
• Even on a sluggish day, a solid interval session builds race confidence without the risk of overtraining.

Workout Example:

1. Warm‑up: 3 km at an easy pace.
2. Interval Set (x3):
   • 2 km at 4:15 / km (just under 5k race pace).
   • 2 min recovery jog.
3. Cool‑down: Easy jog back (around 1 km) or keep running at recovery pace for a total of ~13 km.

Practical Tips:

• Pick a flat 0.9 km loop or a 1 km stretch to stay on pace.
• If the route slopes downhill, you’ll naturally run faster; keep the effort at 4:15 / km rather than chasing the time.
• In hot or windy conditions, drink frequently and wear clothes you can shed as you get warm.
• Record your repeats in the Pacing app and adjust target paces based on your current fitness.

Closing Note: Try this session and adapt the 4:15 / km pace to where you are now. The Pacing app lets you easily switch between miles and kilometers. Give it everything, stay sharp, and good luck with your race! 🚀

References

• INTERVAL SESSION | 5k training - YouTube (YouTube Video)