5 repeats of 3 minutes in zone 5 with 2 minutes of easy jogging between.
What does the session look like?
45 min
Total time
51
Training load
045 min
Time in each zone
Z1 · 17 min (38%) Z2 · 12 min (27%) Z5 · 16 min (36%)
Step by step
Running
Warm up
- 12 min at Z2 (Easy jog)
Strides3 ×
- 20 s at Z5 (Relaxed, fast and tall)
- 40 s at Z1 (Walk or easy jog)
3 × (20 s at Z5 / 40 s at Z1)
Intervals5 ×
- hard: 3 min at Z5, RPE 9 (Hard but even, same pace on every rep)
- jog: 2 min at Z1 (Easy jog recovery)
5 × (3 min at Z5, RPE 9 / 2 min at Z1)
Cool down
- 5 min at Z1 (Very easy jog or walk)
Who is it for?
Runners preparing for a 5K or 10K with a solid aerobic base.
Who is it not for?
Beginners or runners coming back from injury.
