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 ‘T’ at the end of the workout title refers to the fact that the workout is based solely on time with none of the reps based on distance.
The Running Channel’s 5km PB Workout IIT
- 10min WU Level II;
- 15min 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 ten minutes.
The main set is made up of three phases. The first phase is running at Level III for fifteen minutes 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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Designed for Intermediate runners who are looking to run 5km faster than 20min. This programme is for runners who can already run 5km in 20:42 or faster. The primary goal of this training plan is to prepare you to run 5km UNDER 20 minutes.
The duration of this training plan is 10 weeks long, this plan progresses through phases to build you to your peak performance. Each week contains three to four run sessions, two strength sessions and a stretching session. You will build up to 90 minutes of running in a single session. It is essential to use power as the key metric for this training plan, whether you use Stryd or native Garmin or Apple power.
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Prior to using this plan, you should be able to run for 60 minutes and 5km under 20:42.
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.