5k VO₂ Max Booster

Workout - 5k VO₂ Max Booster

• 10min @ 8'00''/km
• 5 lots of:
  • 800m @ 5'00''/km
  • 2min rest
• 10min @ 8'00''/km

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Intro

This is a summary of How to run a Faster 5km: My top 3 Running Workouts! by Vo2maxProductions. The video is worth a full watch for the nuances, but the core workout framework is pulled out below so you can start training with it right away.

Key points

• Build a base of easy Zone 2 running before adding harder efforts. Add strides regularly through the week to lower injury risk.
• Workout 1, 400 m repeats. 200–400 m efforts at 3K or 2-mile race pace, slightly quicker than your 5K target. 6–12 reps with recovery shrinking from ~90 s to ~60 s, keeping heart rate elevated across the set.
• Workout 2, VO2 max intervals. 800 m or 1 km repeats at 5K pace, possibly slightly faster. 4–6 reps (up to 8 if you can), with 2-minute active recovery between (easy jogging or walking, not stopping). Most 800 m efforts take about 3 min, with roughly 2 min rest.
• Workout 3, threshold/tempo. 15–20 min of steady running at roughly 80% effort, or about 20–30 s per mile slower than 5K race pace. A sustained lactate threshold push, not a sprint.
• Balance the week: easy runs, a longer run, regular strides, and these three quality sessions.

Workout example

Day 1, 400 m repeats

• Warm-up: 10 min easy jog plus dynamic drills.
• 8 x 400 m at 3K race pace (roughly 2–3 s per 400 m faster than 5K goal).
• Rest: start at 90 s, gradually reduce to 60 s between efforts.
• Cool-down: 10 min easy jog.

Day 2, VO2 max intervals

• Warm-up: 10 min easy running, then strides.
• 5 x 800 m at 5K goal pace (~3 min per rep).
• 2 min active recovery (jog or walk) between repeats.
• Cool-down: 10 min easy jog.

Day 3, tempo run

• Warm-up: 10 min easy.
• 20 min steady at 80% effort (roughly 20–30 s per mile slower than 5K race pace).
• Cool-down: 10 min easy jog.

Closing note

Try these three workouts over the next week, setting paces from recent 5K efforts using the Pacing app.

References

• How to run a Faster 5km: My top 3 Running Workouts! Coach Sage Canaday of Higher Running - YouTube (YouTube Video)