To run a fast 5km, you need to be able sustain effort as close to your VO2 max as possible. This session is great for developing both your VO2 Max and your ability to sustain your effort at it, due to the very short Rest Intervals (RIs) throughout this workout. Whether you are a runner or a triathlete, targeting 5km or something a bit longer, this workout will enhance your VO2 max and make you a faster runner across all distances.
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 workout came from The Running Channel‘s YouTube video Run A Faster 5K With THIS Workout.
The Running Channel’s 5km PB Workout II
- 2km WU Level II;
- 3km Level III, 3min RI Level II;
- 5min Level V, 1min Level I;
- 4min Level V, 1min Level I;
- 3min Level V, 1min Level I;
- 2min Level V, 1min Level I;
- 1min Level V, 1min Level I;
- 10min Level II;
- 5min Level V, 1min Level I;
- 4min Level V, 1min Level I;
- 3min Level V, 1min Level I;
- 2min Level V, 1min Level I;
- 1min Level V, 1min Level I;
- 10min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for two kilometres.
The main set is made up of three phases. The first phase is running at Level III for three kilometres with a three minute Rest Interval (RI) jogging at Level II.
The second phase is a set of five reps, all done at Level V with a one minute Rest Interval (RI) walking at Level I. Start with five minutes for the first rep, the second rep is only four minutes long, the third rep is three minutes long, the fourth rep is only two minutes long and the final rep is a minute in duration. After the final Rest Interval (RI) move on to complete ten minutes jogging at Level II prior to the thrid phase.
The third phase is a repeat of the second phase. After the final Rest Interval (RI) move on to complete the Cool Down (CD).
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
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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Lasting 4 weeks long this programme can start anytime (the first workout will be on the Saturday but the programme will be loaded to start the Monday prior to this workout). Each week includes 3 runs and a stretching session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
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