2 / 5K BASELINE
WHY If you’ve never run the distance, you might not know your 5K pace.
HOW Run two miles at conversation pace and speed up in the final mile to a speed at which you can only say a few words at a time. A few days later, run three one-mile repeats at the pace you ran your third mile, jogging 800m between each. If your third repeat is at least as fast as the first, your baseline pace is ideal. But if you slow down, use the average pace of the three mile repeats.