Parkrun PB Smasher

Workout - Parkrun PB Smasher

• 6min @ 6'00''/km
• 5 lots of:
  • 1.0km @ 4'00''/km
  • 2min @ 7'00''/km
• 6min @ 6'00''/km

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Intro

The Running Channel has a fantastic breakdown of how to chase your 5k PB in 10 weeks. We’ve pulled out the key ideas here — everything you need to test this workout right now, but definitely watch the full video when you have time for the complete picture.

Key Points

• Warm up properly – a light jog or some dynamic stretching prepares your muscles for the faster 5K pace work ahead.
• The main set: 5 × 1 km repeats at your goal 5K pace with 2-minute active recovery jogs or walks in between. This builds confidence and teaches your body race-day pacing.
• Vary your training – weave together intervals, long runs, threshold work, and easy miles. Running both slower and faster than 5K pace develops the fitness you need.
• Active recovery works – stay moving between efforts, focus on breathing (in through the nose, out through the mouth or nose), and keep your legs turning over to clear lactate.

Workout Example

Sample workout: Week 4

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

5 × 1 km @ 5K goal pace
   • 2 min active recovery (light jog or walk) between each km
   • Focus on steady, even pacing; aim to finish each km feeling you could keep going.

Cool‑down: 5‑10 min easy jog + stretch

Other variations from the video

• 6 × 1 km alternating: 1 km at 10K pace, then 1 km just faster than 5K pace, repeat with 90‑sec recoveries.
• 2 × 7 × 400 m: 400 m at 5K pace, 1‑min recovery; 2‑3 min between the two sets.
• Threshold run: 8 km total – first 4 km at half‑marathon pace, second 4 km at 10K pace.

Closing Note

Try the 5 × 1 km workout today, dial in your paces using the Pacing app, and see how your confidence builds. The PB is waiting — go get it! 🚀

References

• How To Get A 5k PB In 10 Weeks - YouTube (YouTube Video)