Savage Finisher 5k Session
Workout - Savage Finisher 5k Session
- 10min @ 7'00''/km
- 5min @ 5'00''/km
- 4 lots of:
- 100m @ 3'30''/km
- 2 lots of:
- 2min @ 4'00''/km
- 2min rest
- 2 lots of:
- 1min @ 5'00''/km
- 1min rest
- 2 lots of:
- 30s @ 5'30''/km
- 30s rest
- 5min @ 7'00''/km
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Intro: Here’s a look at The FOD Runner’s “BREAKING A 2 Year 5k PB - 16 Minute 5k Race At Bristol Track Club 2023” — well worth watching. We’ve extracted the core training concepts and race structure so you can put them into practice. The full video has more color; head over there for the complete picture.
Key Points:
- Objective: Aim to run faster than 10K pace (around 5:00–5:15 per mile), targeting a sub-16-minute 5K.
- Warm-up: 10 minutes at an easy pace, 5 minutes of tempo work, then strides.
- Race execution: Position yourself in a group to benefit from wind protection, then surge hard in the final stretch.
- Cool-down aftermath: A brief but intense interval block follows the main race effort.
Workout Example: Andy wrapped up the race with a crisp interval progression:
- 2 × 2 min at ~90% effort
- 2 × 1 min at ~75% effort
- 2 × 30 s at ~60% effort
Run these on a track or treadmill, matching your effort levels to your own paces (for example, 90% of your target 5K speed).
Closing Note: Put this pacing-focused 5K structure to work in your training, using the Pacing app to customize the intervals for your fitness level. Get out and chase that PB!