5 km Tempo Run
A continuous 5 km at tempo effort, measured by distance, that gives a clear benchmark for steady aerobic pace on the road or treadmill.
- Duration
- 50 minestimated
- Distance
- 9.4 kmestimated
- Effort
- 60
- Level
- Intermediate
- Focus zone
- Tempo
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 |
| 2 | IntervalTempo Tempo, even kilometers | 5 km | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This tempo run uses distance instead of time. You run 5 km at a moderately hard, even effort, around marathon pace or a few seconds per kilometer faster. The fixed distance makes it easy to compare sessions over a training block, as long as the course is similar.
The workout builds aerobic strength and pace control. Split the distance in your head into five equal kilometers and try to run each one within a few seconds of the others. On a treadmill, many runners set a 1 % incline to make the effort closer to outdoor running.
Intermediate runners can use it every one to two weeks. As fitness grows, keep the distance and let the pace come down within the range, or move on to the 8 km version.
Tips
- Note your split for each kilometer and look for an even pattern.
- Start in the slower half of the range.
- Run the cool-down even if you feel fine.
Good for10kHalf marathonMarathon
Season phaseBaseBuild