WHAT I ATE THE NIGHT BEFORE 3 X 5km at 16:00 | High carb, plant-based diet for athletes - Vo2maxProductions

Intro

This is a quick summary of WHAT I ATE THE NIGHT BEFORE 3 × 5km at 16:00 from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout and nutrition plan today. Be sure to watch the full video for all the details.

Key Points

• The workout is a high‑end aerobic (lactate‑threshold) tempo run: 3 × 5 km repeats at about 16 min per 5 km with a 5‑minute half‑mile jog recovery between each repeat. Total volume ≈ 9 mi of high‑intensity aerobic work.
• Goal: rebuild marathon‑leg speed, improve lactate‑threshold endurance, and strengthen leg musculature while keeping heart rate high.
• Nutrition focus: high‑carb, plant‑based Whole‑Foods diet low in fat, moderate protein, no supplements. Main carbs: quinoa, rice, beans, and a stuffed acorn‑squash‑quinoa dish with vegan cheese sauce and a dark beer.
• Practical tip: Pair a high‑carb dinner the night before a threshold workout to maximize glycogen stores. No need for protein powders; combine grains with complementary beans for a complete amino‑acid profile.

Workout Example

Warm‑up: 1‑2 km easy jog
Repeat 3×:
  5 km @ ~16:00 per 5 km (lactate‑threshold effort)
  0.8 km (½ mi) easy jog recovery (≈5 min) between repeats
Cool‑down: 1‑2 km easy jog

*All distances are in kilometers; paces are based on a 16‑minute 5 km effort.

Closing Note

Give this high‑end aerobic repeat workout a try and adjust the paces to match your current fitness using the Pacing app. Pair it with a high‑carb, plant‑based dinner the night before, and you’ll be fueling your legs for faster marathon training. Go for it!

References

• WHAT I ATE THE NIGHT BEFORE 3 X 5km at 16:00 | High carb, plant-based diet for athletes - YouTube (YouTube Video)

Workout - 16-Minute 5k Repeats

• 10min @ 6'00''/km
• 3 lots of:
  • 5.0km @ 3'12''/km
  • 5min rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/16minute-5k-repeats-5628b1b8

Don’t have the app? Copy the reference above,
to import the workout after you install it.