5 x 1000 m at 5k Race Pace
Five 1000 m repeats at 5k race pace with two minute jogs, a race specific session that checks your 5k readiness in the final weeks.
- Duration
- 1 h 01 minestimated
- Distance
- 12.1 kmestimated
- Effort
- 82
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 5k race pace | 1000 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Five kilometer repeats at 5k race pace add up to the full race distance, split into pieces with two minute jogs. Many coaches use this session in the last one to two weeks before a 5k. If you can run all five at goal pace with even splits, that pace is realistic for race day.
The workout trains the exact speed and rhythm you need in the race, while the breaks keep the fatigue lower than in the race itself. Run the first repeat slightly controlled and keep the others within a few seconds of it. The fourth repeat is usually where focus matters.
It suits intermediate runners with a 5k goal. Use it once or twice in the final four weeks before the race. Earlier in the block, run it with three minute jogs or at a slightly slower pace.
Tips
- Note your splits and compare them with your goal pace.
- Jog the recoveries instead of standing.
- Leave three or four easy days between this session and the race.
Good for5k
Season phasePeakRace week