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

Here’s 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 complete picture.

Key Points

• Start with hydration: drink water or coconut water, then move to hydrating fruits high in carbs (watermelon, oranges, mango, papaya). This approach aids digestion and restocks your glycogen stores quickly.
• The bonus session trick: ride the adrenaline from your hard 5K into a quick interval workout (like 200‑m repeats) that strengthens your training adaptation.
• The interval framework: use 8‑6‑4‑2‑0 (8‑minute, 6‑minute, 4‑minute, 2‑minute efforts) or a single hard 2‑minute push. Run each segment just a shade faster than your 5K race pace.
• The approach: push when it’s time to push, keep easy days truly easy. If soreness shows up, a slow recovery jog does the job.
• The diet angle: plant‑based, high‑carb foods (fruits and other earth sources) 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: spend 5‑10 minutes getting water or coconut water in.
2. Fruit fuel: grab a serving of juicy fruit — watermelon slices or an orange work well — to refill your carbs.
3. The interval work:
   • Run for 8 minutes at a pace just under your 5K race speed.
   • 6 minutes at a quicker clip.
   • 4 minutes, faster still.
   • 2 minutes at full effort.
   • (Optional) end with a quick 200‑m repeat or another 2‑minute hard push.
4. Cool‑down: wrap up with 5‑10 minutes of easy jogging or walking.

Tip: A quick 200‑m push after the race boosts your fitness gains without piling on extra stress.

Closing Note

Test this approach—the intervals plus fruit recovery—on your next hard 5K. Adjust the paces in the Pacing app to fit your fitness level. You should feel quicker, more refreshed, and set up well for what comes next. Enjoy the run! 🚀

References

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