Sub-15 5k VO2 Max Session

Workout - Sub-15 5k VO2 Max Session

• 10min @ 6'00''/km
• 4 lots of:
  • 500m @ 2'48''/km
  • 20s rest
  • 500m @ 2'48''/km
  • 20s rest
  • 500m @ 2'48''/km
  • 20s rest
  • 4min @ 5'30''/km
• 10min @ 6'00''/km

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Intro: Ben Is Running’s HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs walks through a proven training framework. The full breakdown is below so you can put it to work right away. Watch the complete video for coaching context and form cues.

Key points:

• 8-week progression averaging ~130 km/week, built around a speed session, a threshold/tempo workout, and a long run each week.
• Speed work: 4 × (3 × 500 m) at 3K-1500 m pace (~2:24 to 2:20 per 500 m), with 20 s rest between reps.
• Threshold work: 10 × 1 km at ~3:15 to 3:20 per km, with 1 min easy jogging between.
• Taper session (2 days before race): 2 × (1 km, 600 m, 300 m) at goal pace or faster. Builds leg turnover while keeping volume low.
• Long runs: alternating steady 22 to 26 km at ~4:05/km and a faster 22 km at ~3:35/km.

Workout example:

Speed session (3 weeks out): 4 sets of 3 × 500 m. Target 2 min 24 s per 500 m (roughly 2:48/km), 20 s rest between reps and 4 min rest between sets. About 6 km total.

Threshold session (mid-block): 10 × 1 km at 3 min 15 s per km, jogging easy for 1 min between. 10 km total.

Taper (2 days before race): 2 × [1 km @ 3:00/km, 600 m @ 1:40, 300 m @ 0:43]. Sharpness and leg speed while keeping volume low.

Closing note: put these workouts in this week. Adjust paces to your current fitness in the Pacing app. This structure builds the speed and stamina for a sub-15 5K.

References

• HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs - YouTube (YouTube Video)