2 x 1 Mile, 2 x 800m, 2 x (4 x 400m)
2 x 1 Mile, 2 x 800m, 2 x (4 x 400m)
Designed for 5,000m runners
Intensity
1 Mile @ 5K pace
800m @ 3K pace
400m reps @ 1500m & faster
Recovery
3 minutes between 1 MIle and 800m reps
75 - 120 seconds between 400m reps
4 - 6 minutes between sets
Exertion
8/10
Periodization
Specific Period, Introduction Block
Context & Details
Effective 5K specific workouts are “complex” — meaning the runner is exposed to 2 or more performance variables in the session.
I classify the key performance variables for a 5K runner as:
Running Economy
Lactate-Threshold Velocity
Resistance to Fatigue
vVO₂ Max
Maximal Speed
Speed-Endurance
Mental Callousing
This is not a perfect list, rather it’s a simplified framework which allows me to organize different training activities and identify inherent strengths and weakness for a 5K runner. Also, none of these variables are independent. They all bleed together on race day making them interdependent.
Running Economy is perhaps the most important performance variable because it is a reflection of all the other variables. Runners with good running economy use less oxygen to run at a specific speed compared to runners with less optional economy. When you hear a coach say, “that runner is an aerobic monster” what they mean is that runner has great running economy — they can run faster for longer relative to their peers.
Improvements to running technique, energy systems, and muscular strength all result in an improved running economy. It’s one reason why I advocate for distance runners to include running form work, strength training, and sprinting in their program year-round.
Today’s workout is designed to enhance running economy via upgrades in vVO₂ Max, Resistance to Fatigue, Mental Callousing, Speed-Endurance as well as Lactate-Threshold Velocity.
Each variable is addressed in every segment of the workout — albeit to a different degree.
The repeat miles focus primarily on upgrading Lactate-Threshold Velocity. The 800s at 3K pace, vVO₂ Max. The repeat 400s, packaged in sets of 2 with 1:1.25 to 1:2 work:rest ratio at 1500m pace and faster, offer the most improvements to Speed-Endurance, Resistance to Fatigue, and Mental Callousing.
This is a staple for Coach Vin Lananna. He introduces it in early in Specific Period for his 1500/5000 type runners. His runners typically perform this session once every 2 weeks for anywhere from 6 - 12 weeks depending on the length of preparation time horizons available.
Repeat visits of this session will progress by first shortening the recovery between reps and sets and then increasing the speed of the reps.
Continue Learning
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Good books on 5,000m training
More Fire by Toby Tanser
Run Strong by Kevin Beck
Daniels Distance Running Formula by Jack Daniels
Healthy Intelligent Training: The Proven Principles of Arthur Lydiard by Keith Livingstone