Interval training timer for 5K preparation: 3 minutes of hard running followed by 90 seconds of recovery jogging, repeated for 8 rounds.
16 segments · 36 minutes total
Segments
Hard Run · Round 1/81/16
Overall: 0%
Free timers run 5 minutes, then pause. Free accounts get 3 timers per room. Pro removes both.
This timer auto-advances through each segment so you can stay focused.
Hard Run · Round 1/8
3 minutes
Recovery Jog · Round 1/8
1m 30s
Hard Run · Round 2/8
3 minutes
Recovery Jog · Round 2/8
1m 30s
Hard Run · Round 3/8
3 minutes
Recovery Jog · Round 3/8
1m 30s
Hard Run · Round 4/8
3 minutes
Recovery Jog · Round 4/8
1m 30s
Hard Run · Round 5/8
3 minutes
Recovery Jog · Round 5/8
1m 30s
Hard Run · Round 6/8
3 minutes
Recovery Jog · Round 6/8
1m 30s
Hard Run · Round 7/8
3 minutes
Recovery Jog · Round 7/8
1m 30s
Hard Run · Round 8/8
3 minutes
Recovery Jog · Round 8/8
1m 30s
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Yes — the 3-minute hard effort can be run at your own pace. Beginners should focus on completing all 8 rounds rather than running each interval at maximum speed.
Yes, this is designed for group use — put the timer in fullscreen at your meeting point so everyone can see the countdown and hear the sound alerts between intervals.
TimedFlow gives event producers, speakers, and teams professional countdown displays with remote control, multi-screen sync, and backstage coordination.
Free for 5 running minutes • No credit card • Cancel anytime