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 IIIT
- 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;
- 1min Level V, 1min Level I;
- 2min Level V, 1min Level I;
- 3min Level V, 1min Level I;
- 4min Level V, 1min Level I;
- 5min 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 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 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.
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.