Sub-19 5K Pace-Setter

Workout - Sub-19 5K Pace-Setter

• 10min @ 5'30''/km
• 5 lots of:
  • 1.0km @ 3'45''/km
  • 2min rest
• 5min @ 5'30''/km

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This is our take on Breaking 19 – 5K PB (Episode 1) from Time On Feet. We’ve extracted the essentials so you can put the session to work today. For the full picture, watch the original video.

Key Points:

• The target: breaking 19 minutes for 5K (roughly 5:45 per km or 3:04 per mile), with a 10K goal under 40 minutes.
• The weekly framework centers on four elements: track intervals on Wednesday, extended easy runs, hill repeats, and strength or conditioning work.
• Speed work sits alongside substantial aerobic volume, creating a balanced training approach that guards against injury.
• Tip: Use a local park run or 5K race to track progress, then build from that baseline with your weekly rotation.

Workout Example:

1. Track Work (Wednesday) — Five 1000-meter repeats at approximately 5:45 per km, with two minutes of easy jogging between efforts.
2. Comfortable Long Run — 8 to 10 kilometers at a chat-able pace (roughly one minute per km slower than your race target).
3. Uphill Repeats — Six 60-second efforts on a modest slope (about 5 to 6 percent grade), jogging back down between reps.
4. Strength and Conditioning — A 20-minute bodyweight routine (lunges, single-leg deadlifts, core work) done two or three times per week.

Closing Note: Test this routine this week, then use the Pacing app to match your paces to your current fitness. Your 5K times should start to shift. Stick with it and have fun—that sub-19 breakthrough is closer than you think.

References

• Breaking 19 - 5K PB | Episode 1 - YouTube (YouTube Video)