SUB 15-MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS CROSS COUNTRY AND TRACK - Vo2maxProductions

Intro: This is a quick summary of SUB 15‑MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Build a solid aerobic base by gradually increasing weekly easy mileage (aim for 60–100 mi/week for experienced runners; keep easy runs at ~7 min/mi pace).
• Add steady‑state tempo runs at ~80 % effort (around half‑marathon pace, ~4:50 per mile) to boost stamina.
• Incorporate VO₂‑max interval sessions: 1 km repeats or 400‑m repeats run just a bit faster than race pace with short recovery (1–1.5 min).
• Keep speed work moderate (≤85 % effort) early in the season to avoid excess lactic‑acid build‑up and injury.

Workout Example (customizable to your current paces):

1. Weekly Mileage – 5‑6 easy runs, total 60–80 mi (or 100–130 km) per week.
2. Tempo Run – 20 min at ~4:50 / mi (≈8 % effort) once per week.
3. VO₂‑Max Intervals – 8 × 1 km at current 5K pace (≈4:30 / mi) with 90‑second jog recovery.
4. 400‑m Repeats – 12 × 400 m at ~70 sec each (≈3 min/km) with 60‑second rest.
   Adjust distances and rest to match your own paces using the Pacing app.

Closing Note: Try these sessions this week, tweak the paces to fit your current fitness, and watch your 5K times drop. Remember to stay gradual with mileage and keep the effort in the right zone – then you’ll be on track to smash that sub‑15‑minute barrier! (And don’t forget to watch the full video for deeper insights.)

References

• SUB 15-MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS CROSS COUNTRY AND TRACK - YouTube (YouTube Video)

Workout - Sage's Sub-15 1km Repeats

• 15min @ 7'00''/mi
• 4 lots of:
  • 100m @ 5'00''/mi
• 8 lots of:
  • 1.0km @ 4'30''/mi
  • 1min 30s rest
• 15min @ 7'30''/mi

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