5k training & racing: Running at VO2 max--interval training

5k training part 4...interval training to improve form and maximum oxygen uptake capacity (VO2 max). Use 200-600 meter reps to take seconds off your 5k time. Running them should be a pleasure...mostly.

10 interval running sessions for the first timer and experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.

5k training and racing: Interval running...part 4 of David Holt's 5k training Here are a couple of highlights from my short interval page.

5K running speed for interval training at VO2 max should 2-3 seconds per 400 meters faster than your recent 10 k race pace. When training at 2 mile pace use 4-5 seconds per lap faster than 10k pace, or 2 seconds faster than 5k pace.
Run a set of 200s at mile pace; 300s at 2 mile pace; plus 600s at 5k pace, and you shouldn't go too far wrong. 400s can be run at 2 mile or 5 k pace according to your fitness level or needs. If racing 5k...do them at 2 mile pace; racing mainly 10ks...then 5k pace is fine.
You'll also need long intervals at 2 mile or 5k pace to complete your 5k training. You won't need to run many of these sessions, but do visit the long rep page.

There is minimal difference between intervals for 10k and 5k racing:

You train at the same speed: Your current 2 mile or 5k best. And for the same distance: Few runners will run more than five miles worth at a time. 5k racers would benefit more from an additional rep or two at two mile pace, or 100 % of VO2 max.

The main difference for 5k training is you'll run a few more sessions of intervals; perhaps every 3 days, instead of the every 4 days which a 10k runner might do. You'll be more likely to aim for two mile race pace. But you still need to maintain the hills and anaerobic training...otherwise you will lose the benefit of those parts of your 5k training.


40 mile per week beginner schedule
40 mile per week intermediate running schedule
VO2 max for 10k racing
Long interval training at VO2 max, shown on this 8k race training page
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


5k training & racing: THREE...running at anaerobic threshold
5k running to a peak: FIVE...5k peaking
Recreational runner...15-25 week training schedule for low mileage 5k running
"Running Dialogue" table of contents
Distance training links

Book Ordering Information
E-MAIL ORDER TO DAVID HOLT
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


David Holt's Homepage
Copyright David Holt 1998. Other authors are reluctant to allow their material to be used. Any part of this 5k training material can be quoted, but please acknowledge the source...10K & 5K Running, Training and Racing: The Running Pyramid, and Running Dialogue, by David Holt, and contact information.