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 deserves a watch, and here’s the breakdown. We’ll cover the essential takeaways so you can run this workout as soon as today. Make sure to watch the full video to understand the reasoning behind each step.
Key Points
- Reset the block: Since races were off the table, Seth ignored the conventional wisdom about shorter training blocks and started a completely fresh 5K program from week 1.
- Goal‑focused: Find your target 5K race (maybe a local turkey‑trot come November) and structure everything around it.
- Cold‑weather advantage: Those chilly morning runs are perfect for building aerobic endurance while others stay inside.
- Base building with short runs: The first weeks emphasize brief, easy-paced runs spanning 15‑20 minutes, with walking or rest woven in between.
- Flexibility: When weather turns or facilities close, swap a run for a walk or hit the treadmill without overthinking it.
Workout Example (Week 1)
- Day 1: 20‑minute easy run + 30‑minute walk
- Day 2: 25‑minute run + 15‑minute walk
- Day 3: 15‑minute run + 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 your pace conversational—the talk test is your guide. Adjust the timing in the Pacing app to reflect your current fitness level.)
Closing Note
Give this plan a shot starting this week: keep distances short, stay committed, and use the Pacing app to dial in your session lengths. You’ll be ready for race day sooner than you think. Train well!
References
- We Broke the Golden Rule (5K Training Plan) - YouTube (YouTube Video)