Sub-15 5k VO2 Max Session
Workout - Sub-15 5k VO2 Max Session
- 10min @ 6'00''/km
- 4 lots of:
- 500m @ 2'48''/km
- 20s rest
- 500m @ 2'48''/km
- 20s rest
- 500m @ 2'48''/km
- 20s rest
- 4min @ 5'30''/km
- 10min @ 6'00''/km
to import the workout after you install it.
Intro: Ben Is Running’s HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs video walks through a proven training framework — here’s the full breakdown you can implement right away. Watch the complete video for additional coaching context and form cues.
Key points:
- 8-week progression averaging ~130 km/week, built around a speed session, a threshold/tempo workout, and a long run each week.
- Speed work: 4 × (3 × 500 m) at 3K–1500 m pace (~2:24–2:20 per 500 m), with 20 s rest between repetitions.
- Threshold work: 10 × 1 km at ~3:15–3:20 per km, separated by 1 min easy jogging.
- Taper session (2 days before race): 2 × (1 km, 600 m, 300 m) at goal pace or faster, building leg turnover while keeping volume low.
- Long runs: alternating between steady 22–26 km at ~4:05/km and a faster-paced 22 km at ~3:35/km.
Workout example:
Speed session (3 weeks out) — 4 sets of 3 × 500 m. Target 2 min 24 s per 500 m (roughly 2:48/km), with 20 s rest between reps and 4 min rest between sets. Totals about 6 km.
Threshold session (mid-block) — 10 × 1 km at 3 min 15 s per km, jogging easy for 1 min between each kilometer. Total distance 10 km.
Taper (2 days before race) — 2 × [1 km @ 3:00/km, 600 m @ 1:40, 300 m @ 0:43]. Focus on sharpness and leg speed while keeping intensity high and volume low.
Closing note: Apply these workouts to your schedule this week, adjusting paces to match your current fitness in the Pacing app. This structure builds the speed and stamina required for a sub-15 5K. Stay consistent, keep the process enjoyable, and chase that goal.
References
- HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs - YouTube (YouTube Video)