5km Time Trial

Share on facebook
Share on google
Share on linkedin

Assess your current fitness level with this fast and flat time trial workout. It’s going to hurt, but you can do it!

Warm Up

  • 5 minutes slow-paced jogging
  • 3 Sets of Strides
    • Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
    • Jog back slowly. THIS EQUALS 1 SET
  • Rest for 3 minutes


Main Workout (5km Time Trial)

  • Run continuously for a total distance of 5km at as fast a pace as you can maintain throughout the run


Cool Down

  • 5 minutes slow-paced jogging


Workout Notes

  • This workout should be done on a flat route.
  • Try to maintain an even pace throughout the time trial (don’t start too fast, nor too slow).
  • You should be breathing hard by the halfway point and you should be very uncomfortable by the end, feeling like you could not have run another metre!
  • Any time trial is a ‘test’; give it 100% and use it as a chance to benchmark your current fitness level.  Good luck!


Download PDF Here

More to explorer