Jon's Sub-25 5K Pacing Plan

Workout - Jon's Sub-25 5K Pacing Plan

• 10min @ 6'30''/km
• 4.0km @ 5'00''/km
• 1.0km @ 4'45''/km
• 5min @ 7'00''/km

Ready to start training?

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

Try in App Now

workout/jons-sub25-5k-pacing-plan-6fc41905

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

Quick Summary

This is a quick summary of I took a 6’8 (2.03 m) man to parkrun – SUB 25 5K from JOG ON with Harry Morgan. The video’s genuinely entertaining — we’ll walk you through the workout so you can try it at your next event. Watch the full video for extra context and behind-the-scenes details.

Key Points

• Target pace: 5:00 min/km (≈ 8:03 min/mi) to break 25 minutes over 5 km.
• Pacing strategy: start controlled, hold a steady effort through the middle kilometres, and take advantage of a taller runner’s natural stride to reduce fatigue.
• Course insight: Brooklands park-run offers a flat, moderately winding route around a go-kart track centerline — reliable for consistent pacing.
• Practical tips:
  1. Warm up with 10–15 minutes of easy jogging, then check your watch at the 1-km mark (aiming for 5:00).
  2. Run relaxed and shorten your stride slightly in the opening 2 km, then allow your natural rhythm to take over.
  3. Expect a dip after 3 km; plan a small push over the final kilometre (target 4:45–4:50).
  4. Run with a pacer or friend who can cue you if the effort drops.

Workout Example

5K Park-Run Pace Run

1. Warm-up: 10–15 min easy jog plus dynamic leg mobility work.
2. Run 5 km targeting 5:00 min/km (or quicker). Split targets:
   • 0–1 km: 5:00
   • 1–2 km: 5:00
   • 2–3 km: 5:00 (focus on relaxed breathing)
   • 3–4 km: 5:00 (mental prep for the final effort)
   • 4–5 km: 4:45–4:50 if you’re feeling strong — often saves 15–20 seconds overall.
3. Cool-down: 5–10 min easy jog plus stretching.

Tip: With the Pacing app, lock in your 5:00 min/km split target and get notified when you accelerate or slip behind pace.

Closing Note

Test this 5K pacing session at your next park-run, adjusting the split to suit your current shape. Use the Pacing app to dial in your target and track your progress. You’ll find hitting that sub-25 minute goal within reach — and it feels great.

References

• I took a 6’8 (2.03m) man to parkrun - SUB 25 5K - YouTube (YouTube Video)