The session
Total distance
14.28 km
Est. duration
~1:16:00
Structure
3 blocks(2 reps)
Phases
Warm-up jog · 10min
6:30 /km
2 x 5,000m (3min Jog)
5:00 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 2 x 5 km at goal pace with 3 min of easy jogging after each, and cool down for 10. Aim for even reps rather than a fast first one; the last should feel hard but in control.
What it's for
Reps at goal pace teach the rhythm you'll race at, in chunks you can hold, so the pace feels familiar on race day.
In this programme
Follow a programme to run it on a schedule, paced from your goal.
More intervals
See all- 8 x 1 km at 5K pace~1 h 15 min
8 x 1 km at 5K pace, 2 min easy jogging.
In Marathon: advanced
- 10 x 800m at 5K pace~1 h 15 min
10 x 800m at 5K pace, 90s easy jogging.
In Marathon: advanced
- 3 x 3 km at goal pace~1 h 10 min
3 x 3 km at goal pace, 2 min easy jogging.
In Half marathon: intermediate and Half marathon: advanced