3 x 2 km at 5k Race Pace
Three 2 km repeats at 5k race pace with three minute jogs, long race pace repeats for experienced runners sharpening for a fast 5k.
- Duration
- 1 h 10 minestimated
- Distance
- 13.8 kmestimated
- Effort
- 95
- Level
- Advanced
- 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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×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 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 5k race pace, even | 2000 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Six kilometers at 5k race pace is more than the race distance, split into three long repeats. Each 2 km repeat lasts six to eight minutes for many experienced runners, so you hold race pace for a long time before each three minute jog.
Long repeats like these build the specific endurance to keep race pace in the second half of a 5k, where many runners slow down. They demand concentration on rhythm and breathing as the fatigue rises. Keep the first kilometer of each repeat controlled and work the second.
It is for experienced runners with a solid base of interval training. Use it every two weeks in the peak phase, with the last session about ten days before the race. A lighter version is 2 x 2 km plus 1 km.
Tips
- Run the first repeat at the slower end of the pace range.
- Use a flat, measured course or a track.
- Take the full three minutes of jogging.
Good for5k10k
Season phasePeak