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RunRace-specific

The Broken 5K

2 km + 2 km + 1 km at 5K effort, ~2 min rest

Time
≈51 min
Hard
≈21:39
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min easy with strides. 2 km at 5K effort, 2 min rest. 2 km at 5K effort, 2 min rest. 1 km at 5K effort or faster. Cool down 10 min easy.

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

Describe your own

The session

7 steps

Warm up

Easy with strides.

15 minZ2

Rep

5K effort.

2 kmZ4

Rest

2 minZ1

Rep

5K effort.

2 kmZ4

Rest

2 minZ1

Rep

5K effort or faster.

1 kmZ4

Cool down

Easy.

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

5K effort
5K effort or faster

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

Break it into five 1 km reps with 90 seconds' rest.

Build the scaled version in Forge

About this session

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.

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.