One Dirty Magazine

Your Weekly Workout—5K Chops

Don't let yourself be haunted by the 5K. Knowing your 5K pace is helpful for any distance of racing and will get your wheels moving.

Trail Runner Magazine May 15th, 2019

Your Weekly Workout—5K Chops Megan Kimmel, (left) 3rd place finisher at the 2019 Transvulcania Ultra and Anna Mae Flynn (right) 2019 Lake Sonoma 50 Mile women's champ. Photo by Randall Levensaler.

Does the thought of running a 5K take you back to high school and make you immediately want to stop reading this? Here’s a chance to redefine your relationship with your speed. As race season comes into full swing, exploring your 5K effort will improve your running economy and it will boost your mental chops knowing you’ve got some fire in those feet.

Prep: Do your 3-minute mountain legs while listening to this song.


2 miles easy, 3 x 1 mile at 5k effort with 3 minutes easy recovery between intervals, 2 miles easy

Run 2 miles super easy effort as a warm-up.

Estimate your ideal 5K effort, around where you can’t say more than a few words at once, with every breath going to power working muscles. It might be 12 min/mile or 5 min/mile—it doesn’t matter as long as it’s a pace that feels challenging yet inspiring for you.

Run 1 mile at that effort/pace, focusing on relaxing during the interval, observing how you feel neutrally and positively.

Do a 3 minute easy run afterward, with the option to mix in some walking if needed to recover.

Repeat 2 more times to finish the 5K distance, each time with 3-minute break.

Check in – how did that feel? Too fast? Too slow? Just right? You should be tired at the end, but not dead on the side of the trail.

Finish up by running 2 miles super easy effort.


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1 year ago

The mix of imperial and metric units is making head spin 😉


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