5k Pace 5 x 800 m with 200 m Float
Five 800 m repeats at 5k race pace linked by 200 m floats at marathon pace, five kilometers of continuous running that rehearses race fatigue.
- Duration
- 57 minestimated
- Distance
- 11.3 kmestimated
- Effort
- 78
- 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 |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 800 m, 5k race pace | 800 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryTempo Float 200 m, marathon pace | 200 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session covers five kilometers without stopping. You run 800 m at 5k race pace, float 200 m at marathon pace and go straight into the next 800. Five rounds add up to four kilometers at race pace and one kilometer of floats.
Because the floats are run at a real pace, your heart rate and breathing stay high throughout. The session comes closer to the demands of the race than repeats with jog recoveries, while the floats still give a short window to settle your form. Keep the floats honest and the 800s exactly on pace.
It is for experienced runners in the final four weeks before a 5k. Use it once or twice in the peak phase, at least ten days before the race. If the float pace collapses into a jog, the 800s were too fast.
Tips
- Run the first 800 at the slower end of the pace range.
- Use the float to relax your shoulders and breathing.
- Run it on a track so the pace changes come at clear points.
Good for5k
Season phasePeak