Alternating 1K Pace Switch

Workout - Alternating 1K Pace Switch

• 10min @ 7'30''/km
• 3 lots of:
  • 1.0km @ 5'30''/km
  • 1min rest
  • 1.0km @ 6'00''/km
  • 1min rest
• 10min @ 7'30''/km

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Intro: Ben Is Running breaks down a 5K speed session using the SAUCONY PRO 3. Here’s what you need to know to run it yourself. The full video goes into more detail.

Key Points:

• This 6 × 5 km workout switches paces each kilometre—odd reps at 5K race pace, even reps at 10K race pace.
• Ben runs 3:00 min/km (≈5 min mi) for 5K efforts and 3:10 min/km (≈5:12 min mi) for 10K efforts.
• Each kilometre gets a 1-minute walk or jog break in between.
• The goal is to sharpen your 5K speed without exhausting yourself before a race.
• Swap in your own race times and stick with the alternating structure.

Workout Example:

Warm‑up: 10‑15 min easy jog + dynamic stretches

Repeat 6 times (each 1 km):
  • Odd kilometre – 5K pace (≈3:00 min/km)
  • Even kilometre – 10K pace (≈3:10 min/km)
  • 1 min walk or easy jog between kilometres
Cool‑down: 5‑10 min easy jog + stretch

Total work: 6 km of hard effort (3 km at 5K pace, 3 km at 10K pace).

Closing Note: Try this workout and use the Pacing app to input your own paces. It’s an effective way to build 5K fitness before you race.

References

• 5K SPEED workout in the SAUCONY PRO 3 Is this a COMPETITIVE racing option? (FULL REVIEW) - YouTube (YouTube Video)