Skip to content
FIT FILE FORGESign In

Running · VO2max

5 × 1K AT 5K PACE

5 × 1 km at 5K effort, ~90 s jog

Time · 55 minDifficulty · Difficulty 3 of 5 — HardHard

WHAT IT TRAINS

5K race pace and VO2max — the bread-and-butter 5K session.

WHO IT'S FOR

Any 5K runner. Also a great check before a race.

HOW TO DO IT

  1. 01Warm up 15 minutes easy with strides.
  2. 025 × 1 km at 5K effort.
  3. 03Jog about 90 seconds between.
  4. 04Cool down 10 minutes.

SCALED VERSION

3–4 × 1 km with 2 minutes' jog.

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

5 × 1K at 5K Pace

5 × 1 km at 5K effort, ~90 s jog · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/5x1k-at-5k-pace

WARMUP15 min

Easy with strides.

5×Repeat

INTERVAL1.0 km

5K effort.

RECOVERY1m 30s

Easy jog.

COOLDOWN10 min

Easy.

RELATED WORKOUTS

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.

Open Forge Plan a block with your coach

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.