The session
Total distance
14.28 km
Est. duration
~1:16:00
Structure
3 blocks(8 reps)
Phases
Warm-up jog · 10min
6:30 /km
8 x 1,000m (120s Jog)
5:00 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 8 x 1 km at 5K pace with 2 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 5K pace work your aerobic ceiling, the most oxygen your body can use. They are among the most effective sessions for getting faster at 5K and 10K.
In this programme
Follow a programme to run it on a schedule, paced from your goal.
More intervals
See all- 2 x 5 km at goal pace~1 h 15 min
2 x 5 km at goal pace, 3 min easy jogging.
In Half 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