5k Time Challenge

5k Time Challenge

Training Session Objectives

Practice pace control and race effort finish over a popular distance
Set yourself a benchmark for your future training

Warm Up

5 mins very easy jog

Activation Drills

A Drill Knee Pull
Walking A Drill
Walking Pistons
Side Skip
Skip Straight Leg
Skipping A Drill
Skipping Pistons


6 x 50m Strides gradually increasing speed  on each effort to a max of 80% of your top speed. Aim to complete your first rep at 50% of your top speed and gradually increase the speed of subsequent reps.

Main Set

This is a continuous 5k challenge. It's split into the first 3k and 2k so you can focus on your effort levels and control your pace. There is no recovery in between the 3k and 2k!

Pace Control Notes

3k Medium Effort

Aim to be feeling in control for the first 3k of this challenge. Your legs should feel that they're working hard and your stride and form should feel controlled and natural. Your breathing , should not be too laboured, and try to avoid pushing too hard in this part of the challenge, so you don't slow you down in the last 2k.

2k Hard Effort (not maximum effort)

This part of the challenge may not be much faster than the first part, but you'll be tiring and you'll need to work hard and push through. Please do remember though you still have 2k to run and if you start with too much pace, you'll struggle to hold it. When you're down to the last 500m or so, try to finish as strongly as you can. Remember to record your time and good luck!

Cool Down

Easy Drills
Pick a few of your favourite drills to re-activate your running gait.

Be sure to include calf, hamstring and quad stretches.

Important - Please read before running

Remember to Stay Safe when training!

Always seek medical advice before undertaking any physical training.

Seek a suitable venue away from traffic and other hazards. Many of our members train in their local park or playing fields.

Please respect ALL of your local social distancing restrictions at all times.


Hard Effort :Running at a maximum pace that you can sustain evenly for the duration of the effort. This is usually slower than sprinting.

Easy Effort This is a comfortable running pace, where you can breathe fairly comfortably and talk normally, without needing frequent pauses for breath.

Medium Effort  This is a medium level effort, faster than Easy Effort, but slower than Hard Effort. This is often the most difficult pace to get right. The runner should feel some discomfort and increasing tiredness in the legs, but should not be breathing excessively. A good guide of breathing rate, is being able to say a full 10 word sentence, without pausing for breath.

Recovery This can be a stop to rest, a walk or a very light jog, so that you can recover ready for the next effort.

Drills: Exercises to improve Agility, Balance & Co-ordination skills and your mobility.

Builds: Short runs that are done at speed, but slower than sprinting. A good guide is about 80% of your maximum speed. These are often done just before a main run set to complete a warm up, and are also sometimes called Strides.