Running at your VO2 Max will build your top-end speed. This is a tough session and won’t always be able to be completed at the correct pace and may require a few attempts for you to achieve your goal. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
The inspiration for this post came from an article by Greg McMillan. You can read that article here.
Greg McMillan’s Best 5k Workouts #1
- 10min WU Level II;
- 3x 60sec Level IV, 30sec Level II RI;
- 10-12x 400m Level V, 200-300m Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy jogging at Level II.
Then build into a set of three, 60-second reps running at Level IV to get the Heart Rate up and body ready for the harder reps to come. Jog at Level II for 30 seconds between reps.
The Main Set involves running between ten and twelve reps at Level V for 400m. Aim to run the pace for your 5k time (see chart below). Jog for 200 to 300m between reps at Level II for your Rest Interval (RI).
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
See your targeted 400m time here based on your goal 5km time.
| Target 5k Time | 400m Reps |
| 16:00 | 01:17 |
| 16:30 | 01:19 |
| 17:00 | 01:22 |
| 17:30 | 01:24 |
| 18:00 | 01:26 |
| 18:30 | 01:29 |
| 19:00 | 01:31 |
| 19:30 | 01:34 |
| 20:00 | 01:36 |
| 20:30 | 01:38 |
| 21:00 | 01:41 |
| 21:30 | 01:43 |
| 22:00 | 01:46 |
| 22:30 | 01:48 |
| 23:00 | 01:50 |
| 23:30 | 01:53 |
| 24:00 | 01:55 |
| 24:30 | 01:58 |
| 25:00 | 02:00 |
| 25:30 | 02:02 |
| 26:00 | 02:05 |
| 26:30 | 02:07 |
| 27:00 | 02:10 |
| 27:30 | 02:12 |
| 28:00 | 02:14 |
| 28:30 | 02:17 |
| 29:00 | 02:19 |
| 29:30 | 02:22 |
| 30:00 | 02:24 |
| 30:30 | 02:26 |
| 31:00 | 02:29 |
| 31:30 | 02:31 |
| 32:00 | 02:34 |
| 32:30 | 02:36 |
| 33:00 | 02:38 |
| 33:30 | 02:41 |
| 34:00 | 02:43 |
| 34:30 | 02:46 |
| 35:00 | 02:48 |
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Get my Faster 5km 6 Week Challenge with 25% off
6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.
Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
When purchasing use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to run for greater than 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing use the discount code “web25” to claim your 25% discount.