Sub-20 5k Speed Session

Workout - Sub-20 5k Speed Session

• 10min @ 6'00''/km
• 6 lots of:
  • 3min @ 4'08''/km
  • 1min 30s rest
• 5min @ 5'30''/km

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Quick Summary

Flora Beverley’s INTERVAL SESSION | Sub-20 5k training and PWO nutrition is well worth your time—here’s a breakdown so you can execute the workout right away. Check the full video for additional context and nuances.

Key Points

• Two interval types per week: Tuesday focuses on shorter race-pace bursts; Friday features longer threshold-type efforts.
• Main long-interval set: 4 repeats of 5 minutes at 4:15 min/km (close to your current 5 k PB pace) with 90–120 seconds of easy jogging recovery.
• Alternate session: The week after, try 6 × 3 minutes at 4:08 min/km with 1:30 recovery jogs.
• Weekly rhythm: Recover on Wednesday, rest Thursday and Saturday, run long on Sunday. This gives ample breathing room between hard efforts.
• Warm-up and cool-down: Start with an easy 3 km jog to the track (or 3 km of warm-up), and finish by jogging easy back home.
• Refueling: Drink water or tea during and after. Eat a post-run snack (vegan or gluten-free bites work well) within 30–60 minutes.
• Mindset: Stop second-guessing yourself and just run.
• Personalizing recovery: If longer rest periods (2 min) felt better than 90 seconds, go with what your body tells you.

Workout Example

Long-Interval Session (Friday)

Warm-up: 10–15 min easy jog + dynamic stretches

Main set:
  4 × 5 minutes @ 4:15 min/km pace
  Recovery: 90–120 seconds easy jog or walk

Cool-down: 10–15 min easy jog + stretch

Alternate Session (Following Week)

Warm-up: 10–15 min easy run

Main set:
  6 × 3 minutes @ 4:08 min/km pace
  Recovery: 1 min 30 sec jog

Cool-down: 10 min easy jog + stretch

Use your current 5 k race pace to dial in the speeds, or let the Pacing app handle the math.

Closing Note

Test out these sessions, fine-tune the intervals to match your own abilities, and make sure you refuel and rehydrate afterward. The Pacing app lets you customize the workout to your exact pace. Enjoy the work, stay focused on that sub-20 5 k, and see you on the track.

References

• INTERVAL SESSION | Sub-20 5k training and PWO nutrition - YouTube (YouTube Video)