Regular training at 2 mile to 5K race pace improves VO2 maximum and running economy. The result is faster 5Ks.

5K Running Phase 4: Intervals at VO2 maximum for moderately intensive runners, or intermediate runners, from 10K & 5K Running, Training & Racing, By David Holt


more details on intervals page
Here are your 10 interval running sessions for the experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.

Moderately intensive runners will alternate hilly fartlek training or hill training, with anaerobic threshold training once a week: they will train at VO2 maximum on the other quality running day:


You should have trained at threshold pace, run hills and fartlek before entering phase 4.

VO2 Maximum Training Weeks 1, 3, 5, 7 and 9:

Day one: warmup and cooldown: 4 miles of hilly fartlek training for a relaxed yet 
quality training session Total 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: 4 miles of interval training (see 10 sessions, above)
Day six: easy 8 mile run
Day seven: rest
Total training mileage is 40-42

Training Weeks 2, 4, 6, 8 & 10

Day one: warmup and cooldown: 4 miles at anaerobic threshold to maintain the gains from phase 3. Total 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: 4 miles of VO2 maximum interval training
Day six: easy 8 mile run
Day seven: rest

10K runners do the the same training as 5K runners in this phase. In your 10K peaking phase however:


10K specialists run here for more details on your peaking sessions.

After running through the ten interval sessions, ease back for a race, then proceed to:


5K Race peaking with these 10 sessions of long reps at VO2 maximum
Why long reps work in the peaking phase...practice economic running

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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 5K Running Phase 4: Intervals at VO2 maximum for moderately intensive runners, or intermediate runners, from 10K & 5K Running, Training & Racing, By David Holt