Thursday Speed Development: Reverse Broken 5k – Witham Town Park 14/05/2026

13 May 2026 - By James Attenborough

With the first John Roberts 5k just a week away, now is the time to focus on your 5k pacing strategy!

So this week we’re doing the Broken 5k but in reverse. The challenge to you will be to maintain the same pace or build pace throughout. It will be tempting for the 100m reps to go haring off. But unlike most pyramids where the efforts get shorter, this time the reps will get longer!

Graham and I will lead you through the usual dynamic drills and stretches from 7.30pm. Please apply your bug spray before your run.

So the workout looks like this:

100m x 2 off 45sec rest

200m x 2 off 45sec rest

400m x 2 off 60sec rest

800m x 2 off 90sec rest

1km x 2 off 1min 45s rest.

We will allow 35mins for the session, whilst you are all welcome to finish each rep, if you need to drop the last 1k rep you’re welcome to.

Alternatively if you’re done before the 35mins, you’re welcome to add one more 1k rep on!