A Human Web
Join

Cardio & conditioning

5K time trial: warm-up, even pacing and cool-down

Week 4 of our 5K and Hyrox training plans, race day of the 5K plan, and an optional tune-up in week 8 of the marathon plan. Run it on a measured route or at a free weekly timed 5 km event. Warm up properly: in pooled studies, warm-ups improved performance in most of the tests. Start at your goal pace or a touch quicker, hold it, and save something for the last kilometre. Then put your time into our running pace calculator. The 60 minutes assume a 5K of about 30 minutes.

60 minIntermediate8 movesCardio machine · A wallQuads · Calves · Shins · Hamstrings · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoBrisk walkHarder: Treadmill jogging
  2. Treadmill jogging10 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy, building gentlyEasier: Treadmill walkingHarder: Sprint intervals
  3. Ankle CARs (controlled articular rotations)5 circles each way, each ankle
    Beginner · Calves, Shins · 3D demoStay inside the range you can controlEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  4. Front-to-back leg swings10 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a wall or treeHarder: Contract-relax hamstring stretch (PNF)
  5. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoLeave it out with a suspected stress fractureEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  6. Treadmill running3 × 20 s
    Intermediate · Quads, Calves, Glutes · 3D demoStrides building to your goal pace; walk back. Finish the warm-up 5 to 10 minutes before you startEasier: Treadmill walkingHarder: Sprint intervals

Time trial

  1. Treadmill running5 km
    Intermediate · Quads, Calves, Glutes · 3D demoYour best even effort. Run the first kilometre at your goal pace or a few per cent quicker, hold it through the middle, and push the last kilometreEasier: Treadmill walkingHarder: Sprint intervals

Cool-down

  1. Treadmill jogging5 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasyEasier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill walking5 min
    Beginner · Quads, Calves, Glutes · 3D demoWalk until your breathing settlesHarder: Treadmill jogging
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoOptional, for comfortEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  4. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoOptional. Hold a wallHarder: Couch stretch

Tips

  • Over 45 and not used to all-out efforts? The Physical Activity Readiness Questionnaire (PAR-Q+) asks you to check with a qualified exercise professional first.
  • Ill, or a niggle that changes how you run? Do it another week.
  • Hot day? Run early, or on another day: heat slows most runners.
  • No more than about one full effort every 4 weeks in these plans: racing every week leaves less for the training (our suggestion).
  • If a racing heart or fast breathing tends to set off panic, build up over several sessions: these feelings are normal with hard effort and settle as you recover.
  • Chest pain, fainting or palpitations that don't settle need urgent help: call 999 in the UK or 911 in the US.
  • With numb feet from diabetes, wear well-fitting shoes and check your feet for redness or blisters afterwards; with an open sore or ulcer, don't run until your foot team says so.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More cardio & conditioning

HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the 5k time trial: warm-up, even pacing and cool-down take?

About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 5 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.