5-4-3-3-2-1 minutes

Interval session to improve your 5km speed

5 minutes at 5km effort (7-8 RPE), then 4 minutes, 3 minutes and so on.

Take 60 seconds walk recovery between each rep.

The good thing about this session is that it is based on time and effort, rather than a specific pace. As your fitness improves, the total time for this session should decrease, meaning your pace is quicker. Try this session once a month to gauge your 5km speed.

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