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 great breakdown of WHAT I ATE THE NIGHT BEFORE 3 × 5km at 16:00. We’re pulling the essentials here—workout structure and nutrition strategy—so you can test the plan right away. Watch the full video for complete context and additional details.

Key Points

• This high-end aerobic (lactate-threshold) tempo run requires you to complete 3 × 5 km repeats at roughly 16 minutes per 5 km, with 5-minute half-mile jog recoveries between each. You’re looking at approximately 9 miles of high-intensity aerobic volume total.
• The aims are threefold: rebuild speed in your marathon legs, build lactate-threshold endurance, and develop leg strength—all while maintaining an elevated heart rate.
• The nutrition strategy leans plant-based and carb-heavy with whole foods, keeping fat intake low and protein moderate—no powders or supplements. Quinoa, rice, beans, and a loaded acorn squash with quinoa filling and vegan cheese show up as primary carb sources, with a dark beer rounding out the meal.
• Here’s the practical takeaway: serve a high-carb dinner the night before your threshold session to stock glycogen stores. You don’t need protein isolates—grains and beans paired together provide all the amino acids your body needs.

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

Test this high-end aerobic repeat session and adjust the pace to match your current fitness level using the Pacing app. Combine it with a high-carb, plant-based meal the evening before, and you’re setting your legs up for stronger marathon-paced running. Give it a shot!

References

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