5K Race Peaking. Race your best 5K by peaking with rest while practicing long intervals at VO2 maximum, which hones your economical running form to perfection: From David Holt's 10K & 5K Running, Training & Racing: The Running Pyramid

4 weeks with less running while practicing running at race pace, or 10 weeks honing your long reps at 2 mile race pace, prior to resting up: It depends upon whether this is your first or fifth time through the 5k racing schedule.

Four weeks to race peaking for beginner runners and joggers who are 5K race peaking for the first time.


Provided you have run through these 6-10 interval training sessions

Reduce overall mileage, AND the amount of quality running to leave your legs fresh on race day.

Day one: easy 7 miles
Day two : 10-12 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: 4 x one mile at anaerobic threshold to confirm your strength
Day six: easy 7 mile run
Day seven: rest
Race peaking mileage is 36-38

Week two of 5K race peaking:
Day one: easy 7 miles
Day two : 10-12 mile easy pace run
Day three: easy 3 mile run
Day four: rest
Day five: 3 miles at 5K race pace
Day six: easy 6 mile run
Day seven: rest
Race peaking mileage is 33-35

Week three of 5K race peaking:
Day one: easy 6 miles
Day two : 10 mile easy pace run
Day three: easy 3 mile run
Day four: rest
Day five: 2.5  miles at 2 mile pace
Day six: easy 5 mile run
Day seven: rest
Race peaking mileage is 30-31 

Week Four of 5K race peaking:
Day one: easy 5 miles
Day two : 10 mile easy pace run
Day three: rest
Day four: 2 miles at 2 mile race pace
Day five: rest
Day six: easy 4 mile run
Day seven: rest
Race peaking mileage is 21

The three interval sessions should be: Week two: repeat your best interval session...if you had gone through intervals once, that was 8 x 200, plus 8 x 400 meters. This time, run them even more relaxed, but at the same speed as three weeks a go.

Week Three: Back to 12-13 x 300 meters at 2 mile race pace.

Week Four: 4 x 200, plus 6 x 400 meters, staying very relaxed at 2 mile speed.

If you'd made it to week 10 of interval training, those last three training sessions can be:
5 x 1,000 meters at 5K race pace
5 x 800 meters at two race pace, and
3 x 600 meters, followed by, 3 x 400 meters at 2 mile race pace

All moderate intensity runners will have made it to week ten of interval training. Most of these runners will have peaked for prior races. During this peaking phase they will practice running long reps at 5K to 2 mile race pace with less and less effort; they'll be running more and more economically. See


Gentle transition from beginner to intermediate runner
Peaking with long reps at 2 mile race pace
5K training phase 4: 6-10 interval training sessions

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This page is 5K Race Peaking. Race your best 5K by peaking with rest while practicing long intervals at VO2 maximum which hones your economical running form to perfection: From David Holt's 10K & 5K Running, Training & Racing: The Running Pyramid