5K Training Reset

Workout - 5K Training Reset

• 5min @ 8'00''/km
• 20min @ 6'30''/km
• 7min @ 8'00''/km

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Intro

We Broke the Golden Rule (5K Training Plan) by Seth James DeMoor is worth a watch. Here’s the breakdown. We’ll cover the essential takeaways so you can run this workout today. Watch the full video for the reasoning behind each step.

Key points

• Reset the block: with races off the table, Seth ignored the conventional wisdom about shorter training blocks and started a fresh 5K program from week 1.
• Goal-focused: find your target 5K race (maybe a local turkey-trot in November) and structure everything around it.
• Cold-weather advantage: chilly morning runs build aerobic endurance while others stay inside.
• Base building with short runs: the first weeks are brief, easy-paced runs of 15-20 minutes, with walking or rest mixed in.
• Flexibility: when weather turns or facilities close, swap a run for a walk or hit the treadmill.

Workout example (week 1)

• Day 1: 20-minute easy run plus 30-minute walk.
• Day 2: 25-minute run plus 15-minute walk.
• Day 3: 15-minute run plus 20-minute walk.
• Day 4: 30-minute easy run (no walk).
• Day 5: rest or easy 45-minute walk.
• Day 6: optional 20-minute run if energy allows.
• Day 7: complete rest.

Keep pace conversational. The talk test is your guide. Adjust timing in the Pacing app to your fitness.

Closing note

Try this plan starting this week: keep distances short, stay committed, and use the Pacing app to dial in session lengths.

References

• We Broke the Golden Rule (5K Training Plan) - YouTube (YouTube Video)