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 III
- 2km WU Level II;
- 3km Level III, 3min RI Level II;
- 5min Level V, 1min RI Level I;
- 4min Level V, 1min RI Level I;
- 3min Level V, 1min RI Level I;
- 2min Level V, 1min RI Level I;
- 1min Level V, 1min RI Level I;
- 10min Level II;
- 1min Level V, 1min RI Level I;
- 2min Level V, 1min RI Level I;
- 3min Level V, 1min RI Level I;
- 4min Level V, 1min RI Level I;
- 5min Level V, 1min RI 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 but in reverse order. Start from one minute at Level V, and build each rep up to five minutes at Level V. 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Get my Faster 5km 5 Week Challenge with 25% off
5 weeks of training is all you need to do to smash your current 5km time significantly. On average following this programme runners improve by 2 minutes and 51 seconds (7.5%). Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability.
Lasting 5 weeks long this programme can start any Monday. Each week includes 4 runs and a stretching session. This programme is set up to use a running Power meter such as a Stryd to measure your intensity whilst running.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to run 5km non-stop and up to 60 minutes in longer sessions.
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.