Hilly 5K Pacing Test
Workout - Hilly 5K Pacing Test
- 10min @ 6'30''/km
- 3 lots of:
- 20s @ 3'00''/km
- 2min rest
- 5.0km @ 5'30''/km
- 12min @ 7'00''/km
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Intro
I Ran A 5K 2 WEEKS AFTER A Marathon… Here’s What Happened from The FOD Runner is well worth watching. In the section below, we’ve pulled out the core components so you can put this workout into action yourself. For the whole breakdown, check out the original video.
Key Points
- Training concept: Running a 5K time trial just 13 days after finishing a marathon. The workout takes place on an industrial estate loop, designed to build hill-climbing strength and rhythm across varying terrain.
- Course layout: The route breaks down as 1 mile downhill (go fast here), 2 miles of steady climbing (the toughest section), 1 mile of mixed conditions, then a final short climb followed by a downhill sprint to the finish.
- Pacing goal: Target a sub-16:25 5K time (the runner achieved 16:20). The focus is keeping your pace consistent even though the terrain keeps changing.
- Fueling strategy: Fuel before the run with a light wrap spread with chocolate, a 90-calorie drink mix, and a caffeine-ketone supplement.
- Warm‑up: Spend 10 minutes jogging easy, throw in a few strides, then head straight into the 5K.
Workout Example
- Warm‑up – 10 minutes of easy running with 3 sets of 20-second strides.
- 5K Time Trial on the industrial estate loop:
- Mile 1: Downhill section — push the pace here.
- Mile 2: Uphill stretch — maintain a steady, controlled effort.
- Mile 3: Mixed terrain — aim for a mid-range pace.
- Mile 4: Final short hill then downhill to the finish.
- Cool‑down – 5 minutes of easy jogging to let the caffeine and ketone work settle.
Tip: Set target splits on your watch or the Pacing app (example: 4:05, 5:30, 4:45, 4:00) and adapt based on the hills.
Closing Note
Run this 5K workout and fine-tune the pace targets to fit your fitness level in the Pacing app. Strength builds fast with this type of work — good luck and enjoy the run!