2 x 1500 m at 5k Race Pace
Two 1500 m repeats at 5k race pace with a four minute jog, a first longer race pace session for beginners working toward a 5k goal.
- Duration
- 46 minestimated
- Distance
- 8.8 kmestimated
- Effort
- 59
- Level
- Beginner
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | IntervalVO2max 5k race pace | 1500 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 4 | RecoveryRecovery Easy jog | 4 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | IntervalVO2max 5k race pace, hold form | 1500 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 6 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session gives you two longer pieces at the pace you want to hold in your 5k. Each 1500 m repeat is almost a third of the race distance, and a four minute jog between them lets you recover well. In total you run three kilometers at race pace.
Short repeats teach you the rhythm of race pace, and longer ones like these show you how it feels to hold it. The second half of each repeat is where you learn to keep your form and breathing steady. If the pace feels too hard in the first repeat, base your goal on a slightly slower time.
It suits beginners who have done 10 x 400 m at 5k pace or similar sessions. Use it in the last four to six weeks before your race. Progress to three repeats before you shorten the jog.
Tips
- Check your pace every 400 m and adjust early.
- Keep the four minute jog easy and continuous.
- Finish the second repeat at the same pace as the first.
Good for5k
Season phaseBuildPeak