On/Off 5K Sharpening Tempo
Workout - On/Off 5K Sharpening Tempo
- 10min @ 9'00''/mi
- 3 lots of:
- 0.0mi @ 6'20''/mi
- 0.0mi @ 7'13''/mi
- 10min @ 9'00''/mi
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Intro
This is a summary of “Try This On Your Next Long Run (Weekly Running Training Vlog)” from That Running Guy—it’s worth watching in full for all the context. Below, we break down the key points so you can try these workouts out.
Key Points
- Steady-paced long runs: Running your long run at a consistent target pace develops pacing discipline and helps keep you from going out too fast.
- Weekly strength work: Simple walk-in squats (3 × 10) build leg stability; make sure your knees stay aligned with your ankles.
- On/Off tempo intervals: Alternating faster and slower miles trains your body for race-pace efforts while building 5K fitness.
- Recovery jogs: Easy 4–5 mile sessions after hard days help you bounce back and prepare for the next workout.
Workout Example
Monday – 10-Mile Long Run (Steady Pace)
- Target pace: 7:40 min/mi throughout.
- In the example, Chris nailed target pace for the first 4 miles, then hit 7:00, 7:36, and 7:39—small variations happen, but staying close is the point.
Wednesday – On/Off Tempo (≈8 mi)
| Mile | Pace (min/mi) |
|---|---|
| 1 (on) | 6:20 |
| 1 (off) | 7:17 |
| 2 (on) | 6:20 |
| 2 (off) | 7:17 |
| 3 (on) | 6:20 |
| 3 (off) | 7:09 |
| 4 (on) | 6:25 |
| 4 (off) | 7:09 |
| 5 (on) | 6:19 |
| 5 (off) | 7:17 |
- Begin with an easy warm-up mile, run the intervals, and finish with several strides.
Tuesday – Strength
- Walk-in squats: 3 sets of 10 reps with light weight. Keep your knee behind your toe.
Thursday – Recovery
- Easy 4–5 miles after intense sessions to shake out your legs.
Closing Note
Test out this approach on your next long run or tempo session, and adjust the paces based on your own fitness. The Pacing app makes it simple to customize the intervals and track your progress. Get after it.