5 × 1000
Five kilometre repetitions with a 400-metre easy jog. Timeline uses the midpoint of the reference pace.
Total min
55
Target /km
3:55–4:05
Min hard
20
HR zone
Z4–Z5
RPE / 10
8
Distance km
≈10.8
Structure
The whole session,
one line.
Select a block
0′55′
Selected
Warm-up0:00 – 15:00 · 15 min
Distance is approximate: it assumes the middle of the target range for the hard portion and a six-minute kilometre for everything else. Run the session by time, not by distance.
Where does this
fit in a week?
The plan builder places this session in an eight-week block and rewrites its paces for your current 5K.
Build my plan →