Running · Race-specific
THE BROKEN 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
WHAT IT TRAINS
Your full 5K distance at race effort, with two short breaks — the best dress rehearsal short of racing.
WHO IT'S FOR
5K runners 1–3 weeks before a race.
HOW TO DO IT
- 01Warm up 15 minutes easy with strides.
- 022 km at 5K effort, rest 2 minutes.
- 032 km at 5K effort, rest 2 minutes.
- 041 km at 5K effort or faster.
- 05Cool down 10 minutes.
SCALED VERSION
Break it into five 1 km reps with 90 seconds' rest.
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
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/broken-5k
WARMUP15 min
Easy with strides.
INTERVAL2.0 km
5K effort.
REST2 min
INTERVAL2.0 km
5K effort.
REST2 min
INTERVAL1.0 km
5K effort or faster.
COOLDOWN10 min
Easy.
RELATED WORKOUTS
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The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
1 h 20Inspired by Ron Warhurst
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.
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