16-Minute 5k Repeats

Workout - 16-Minute 5k Repeats

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

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Intro

Vo2maxProductions shares a breakdown of WHAT I ATE THE NIGHT BEFORE 3 x 5km at 16:00. We’re pulling the essentials, the workout and the nutrition, so you can test the plan right away. Watch the full video for context.

Key points

• A high-end aerobic (lactate-threshold) tempo session: 3 x 5 km repeats at roughly 16 minutes per 5 km, with 5-minute half-mile jog recoveries between each. About 9 miles of high-intensity aerobic volume in total.
• Aims: rebuild speed in marathon legs, build lactate-threshold endurance, and develop leg strength while keeping HR elevated.
• Nutrition is plant-based and carb-heavy with whole foods: low fat, moderate protein, no powders or supplements. Quinoa, rice, beans, and a stuffed acorn squash with quinoa filling and vegan cheese, with a dark beer alongside.
• Practical takeaway: a high-carb dinner the night before stocks glycogen for the threshold session. You don’t need protein isolates. Grains plus beans cover the amino acids.

Workout example

Warm-up: 1-2 km easy jog
Repeat 3x:
  5 km at about 16:00 per 5 km (lactate-threshold effort)
  0.8 km (1/2 mi) easy jog recovery (about 5 min) between repeats
Cool-down: 1-2 km easy jog

All distances in kilometers. Paces are based on a 16-minute 5 km effort.

Closing note

Try this high-end aerobic repeat session and adjust pace in the Pacing app. Pair it with a high-carb, plant-based meal the evening before.

References

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