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5K Time Trial

Warm-up + strides, 5 km all-out, cool-down

Time
≈51 min
Hard
≈22:59
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min easy. 4 × (20 s stride, 40 s walk recovery). Then 5 km time trial, all-out even effort (note: start controlled). Cool down 10 min easy jog.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

5 steps

Warm up

easy

15 minZ2
4×strides

Strides

20 secZ5

Walk

40 secZ1

Rep

all-out even effort; start controlled

5 kmZ5

Cool down

easy jog

10 minZ1

Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.

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

About this session

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.

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

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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.