Race day · 5K
The 5K at goal pace, from the gun.
Races and time trials · Beginner, Intermediate, Advanced
The session
Total distance
5.00 km
Est. duration
~25:00
Structure
1 block(1 rep)
Phases
Race · 5,000m
5:00 /km
How to run it
Run the 5K at goal pace. Start controlled: the first kilometre always feels easier than it is. If you feel strong after halfway, let it go. Warm up beforehand with 10 minutes of easy jogging and a few strides.
What it's for
Race day is what a plan builds to. Run on its own, it is a time trial: an honest measure of your fitness to set your paces from.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
More races and time trials
See all- Race day · 10K~50 min
The 10K at goal pace, from the gun.
In 10K: beginner and 10K: intermediate
- Race day · half marathon~1 h 45 min
The half marathon at goal pace, from the gun.
In Half marathon: beginner, Half marathon: intermediate and 1 more
- Race day · marathon~3 h 30 min
The marathon at goal pace, from the gun.
In Marathon: beginner, Marathon: intermediate and 1 more