Running · Test
5K TIME TRIAL
Warm-up + strides, 5 km all-out, cool-down
WHAT IT TRAINS
Nothing new — it measures. A current 5K time anchors every pace zone and tells you whether your training is working.
WHO IT'S FOR
Any runner who wants honest numbers. Repeat every 6–10 weeks, on a flat course or track, when fresh.
HOW TO DO IT
- 01Warm up 15 minutes easy, then 4 × 20-second strides with a walk back.
- 02Run 5 km as fast as you can hold evenly. Start controlled — the first kilometre should feel slightly too easy.
- 03Cool down 10 minutes easy.
SCALED VERSION
New to racing? Run 3 km (or 2 miles) instead, or run the 5 km at a hard-but-steady effort rather than all-out.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING
5K Time Trial
Warm-up + strides, 5 km all-out, cool-down · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/5k-time-trial
WARMUP15 min
easy
INTERVAL20 sec
stride
RECOVERY40 sec
walk recovery
INTERVAL5.0 km
all-out even effort; start controlled
COOLDOWN10 min
easy jog
RELATED WORKOUTS
- RunningRace-specificDifficulty 4 of 5 — Very hard
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
50 min
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.