We Broke the Golden Rule (5K Training Plan) - YouTube - Seth James DeMoor
Intro
This is a quick summary of We Broke the Golden Rule (5K Training Plan) from Seth James DeMoor. 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
- Reset the block: Because there were no races, Seth throws out the usual rule of keeping training blocks short and starts a brand‑new 5K plan from week 1.
- Goal‑focused: Pick a 5K race (e.g., a local turkey‑trot in November) and build toward it.
- Cold‑weather advantage: Use the freezing mornings to get extra aerobic mileage while others stay indoors.
- Base building with short runs: Early weeks focus on easy runs of 15‑20 minutes, interspersed with walks or rest days.
- Flexibility: If a gym is closed or weather forces a change, swap a run for a walk or a treadmill session.
Workout Example (Week 1)
- Day 1: 20‑minute easy run + 30‑minute walk
- Day 2: 25‑minute run + 15‑minute walk
- Day 3: 15‑minute run + 20‑minute walk
- Day 4: 30‑minute easy run (no walk)
- Day 5: Rest or easy 45‑minute walk
- Day 6: Optional repeat of a 20‑minute run if you feel good
- Day 7: Full rest (All paces should be conversational – think “talk‑test” easy effort. Adjust times in the Pacing app to match your current fitness.)
Closing Note
Give this refreshed 5K plan a try this week – keep the runs short, stay consistent, and customize the minutes to your own pace in the Pacing app. You’ll be back on track for that upcoming race in no time. Happy training!
References
- We Broke the Golden Rule (5K Training Plan) - YouTube (YouTube Video)
Workout - 5K Training Reset
- 5min @ 8'00''/km
- 20min @ 6'30''/km
- 7min @ 8'00''/km
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