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    5K Training Workouts

    Uploaded by

    Amanda McNabb
    This document provides descriptions of 4 different 5K training workouts: 1) 3 x 400/800/400 compound sets with 5 minutes of recovery between each set to build lactate threshold, VO2 max, running economy, and finishing speed. 2) 6 x 800 meter repeats at 5K goal pace with 1 minute of recovery between each repeat. 3) 5 x 1000 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat. 4) 3 x 1600 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat, progressing from 500 meter to 1000 meter to 1600 meter repeats.

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    5K Training Workouts

    Uploaded by

    Amanda McNabb
    99 views2 pages
    This document provides descriptions of 4 different 5K training workouts: 1) 3 x 400/800/400 compound sets with 5 minutes of recovery between each set to build lactate threshold, VO2 max, running economy, and finishing speed. 2) 6 x 800 meter repeats at 5K goal pace with 1 minute of recovery between each repeat. 3) 5 x 1000 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat. 4) 3 x 1600 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat, progressing from 500 meter to 1000 meter to 1600 meter repeats.

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    This document provides descriptions of 4 different 5K training workouts: 1) 3 x 400/800/400 compound sets with 5 minutes of recovery between each set to build lactate threshold, VO2 max, running economy, and finishing speed. 2) 6 x 800 meter repeats at 5K goal pace with 1 minute of recovery between each repeat. 3) 5 x 1000 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat. 4) 3 x 1600 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat, progressing from 500 meter to 1000 meter to 1600 meter repeats.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    99 views2 pages

    5K Training Workouts

    Uploaded by

    Amanda McNabb
    This document provides descriptions of 4 different 5K training workouts: 1) 3 x 400/800/400 compound sets with 5 minutes of recovery between each set to build lactate threshold, VO2 max, running economy, and finishing speed. 2) 6 x 800 meter repeats at 5K goal pace with 1 minute of recovery between each repeat. 3) 5 x 1000 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat. 4) 3 x 1600 meter repeats at 5K race pace with 2 minutes of passive recovery between each repeat, progressing from 500 meter to 1000 meter to 1600 meter repeats.

    Copyright:

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    5K Training Workouts

    3 x 400/800/400 Compound Sets or Supersets

    After your warm up, begin this set by running 400 meters at nearly full pace, then slow
    down to goal 5K pace for 800 meters before speeding up to nearly full pace for another 400
    meters. Take no recovery between the distances, but recover for 5 minutes between each
    compound set.  This workout is excellent for building lactate threshold, vVO2 max, running
    economy and finishing speed.

    6 x 800 Meter Repeats

    After a warm up, run 6 x 800 meter repeats at your goal 5K pace. Recover between each
    repeat for 1 minute. During subsequent training sessions you can start to decrease your
    recovery time.

    1000 Meter Repeats

    This 5K interval workout is an adaptation of the more popular 800 meter workouts that is
    a specific 5K interval training session. This is a more advanced version of the 500 meter
    repeats.

    Description: 5 x 1000 Meter Repeats

    Pace: 5K race pace (6:00 pace=

    Recovery: 2 minutes of passive recovery between each repeat

    1600 Meter Repeats

    Your 5K interval training should be progressive in nature. A good starting point is the 500
    meter repeats. You could then progress to the 1000 meter repeats and finally to these 1600
    meter repeats.

    Description: 3 x 1600 meter repeats

    Pace: 5K race pace

    Recovery: 2 minutes of passive recovery between each repeat

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