Sub-20 5K Race Pace Simulation
Workout - Sub-20 5K Race Pace Simulation
- 12min @ 5'45''/km
- 2 lots of:
- 8min @ 4'40''/km
- 1min rest
- 2min @ 4'00''/km
- 1min rest
- 12min @ 6'00''/km
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Intro: Lee Grantham’s Break 20 Minutes for 5K: The Ultimate Interval Training Plan! is worth watching in full, but here’s the essence of what he covers. We’ve summarized the key takeaways so you can implement this session right away.
Key Points:
- Speed gains for 5K come fastest through interval training, and this approach maintains sustainability across your season.
- A single weekly session—typically midweek—creates the physiological adaptations needed for faster times.
- Your paces depend on where you’re starting from: runners already at 20 min work at one intensity, while those around 25 min start lower.
- Short bursts (200–500 m) paired with longer intervals (4–5 min) replicate race conditions and condition your body to recover between hard efforts.
Workout Example (Session 1):
- 2 × 8‑minute runs at conversational effort (roughly 5 min/km for a 25‑min 5K runner; 4 min/km if you’re already breaking 20 min).
- 2 × 2‑minute faster runs at your target 5K race pace (around 4 min/km if you’re chasing a 20‑min goal).
- 60‑second rest between segments.
- Approximately 20 minutes total volume.
Pacing adjustments: Running a current 5K of 22 min? Target 4.5 min/km for the 8‑minute portions and 4 min/km for the 2‑minute bursts.
Closing Note: Run this workout this week, adjust your paces to match your fitness level, and log the session in the Pacing app to refine future runs. Steady progression will get you to that sub‑20 minute 5K mark—good luck with your training!