This is a simple but effective session to practice your 5k pace, or even dip under it. What we are looking for here is consistency in your splits, so don’t go off too fast and you’ll want to maintain the same pace throughout the session.

The first rep might feel quite comfortable as we should all be able to run 3 mins at 5k pace, right? But as the volume and distance accumulates that’s when the session gets challenging and the test is to maintain that pace.

If you can do this on a running track or in a location where you can run laps it can really help. It allows you to associate how much distance you are covering in the 3 minutes and that helps push you that little bit harder.

Ideally you want a flat section without any distractions. Don’t head out in a busy residential area for instance with hills as you’ll have to stop for traffic and the undulations will effect the consistency with your pace.

If you are looking to improve your 5k or parkrun time then having a bespoke training plan and completing sessions like this once a week will make a big difference.

It’s important to be patient though. Improvement can take anywhere from 12-24 weeks and you will need to be consistent, week in, week out, to see those gains.

I hope you enjoy this training session and notice an improvement in your running and 5k times.