Post-5K Bonus Session

Workout - Post-5K Bonus Session

• 10min @ 9'00''/km
• 5.0km @ 5'00''/km
• 5min rest
• 8min @ 5'06''/km
• 3min @ 9'00''/km
• 6min @ 5'00''/km
• 3min @ 9'00''/km
• 4min @ 4'54''/km
• 2min @ 9'00''/km
• 2min @ 4'10''/km
• 10min @ 9'00''/km

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Intro

A breakdown of What to Eat to Run Your Fastest 5K & Recover Optimally - with Ted Carr from Harry Runs. The video covers nutrition and post-run workout strategies you can apply right away. Watch the full episode for the rest.

Key points

• Start with hydration. Water or coconut water, then hydrating high-carb fruits (watermelon, oranges, mango, papaya). Helps digestion and restocks glycogen quickly.
• The bonus session trick. Ride the adrenaline from your hard 5K into a quick interval workout (200 m repeats) for extra training adaptation.
• The interval framework. 8-6-4-2-0 (8, 6, 4, 2 minute efforts) or a single hard 2-minute push. Each segment is just faster than 5K race pace.
• The approach. Push when it’s time to push. Keep easy days easy. If soreness shows up, a slow recovery jog does the job.
• The diet angle. Plant-based, high-carb foods (fruits and other whole foods) work best for performance. Add anything else that sits well with you.

Workout example

Post-5K “bonus” interval session (attempt after a hard 5K race):

1. Hydration first. 5 to 10 minutes getting water or coconut water in.
2. Fruit fuel. A serving of juicy fruit (watermelon slices or an orange) to refill your carbs.
3. The interval work:
   • 8 minutes at a pace just under 5K race speed.
   • 6 minutes faster.
   • 4 minutes faster still.
   • 2 minutes at full effort.
   • Optional: a quick 200 m repeat or another 2-minute hard push.
4. Cool-down. 5 to 10 minutes of easy jogging or walking.

Tip: a quick 200 m push after the race boosts fitness gains without piling on stress.

Closing note

Try this approach (intervals plus fruit recovery) on your next hard 5K. Set the paces in the Pacing app to your fitness level.

References

• What to Eat to Run Your Fastest 5K & Recover Optimally - with Ted Carr - YouTube (YouTube Video)