The session
Total distance
11.88 km
Est. duration
~1:04:00
Structure
3 blocks(8 reps)
Phases
Warm-up jog · 10min
6:30 /km
8 x 800m (90s Jog)
5:00 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 8 x 800m at 5K pace with 90s 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 these programmes
Follow a programme to run it on a schedule, paced from your goal.
More intervals
See all- 4 x 1.6 km at marathon pace~1 h
4 x 1.6 km at marathon pace, 90s easy jogging.
In Marathon: intermediate
- 6 x 1 km at 5K pace~1 h
6 x 1 km at 5K pace, 2 min easy jogging.
In Half marathon: intermediate, Half marathon: advanced and 2 more
- 6 x 1 km at goal pace~1 h
6 x 1 km at goal pace, 2 min easy jogging.
In Sub-20 5K, Sub-18 5K and 1 more