3 x 6 min at 5k Effort
Three 6 minute intervals at 5k effort with three minute jogs, long VO2max intervals for experienced runners who handle shorter repeats well.
- Duration
- 1 h 02 min
- Distance
- 12.1 kmestimated
- Effort
- 81
- 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 effort, steady | 6 min | 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 minutes at 5k effort is a long interval. In this session you run three of them, each followed by three minutes of easy jogging. The total of 18 minutes at a hard aerobic effort is a big VO2max load.
Long intervals keep oxygen uptake near its maximum for several minutes in each repeat, and they build the endurance to stay strong through the middle of a 5k or 10k. Settle into the pace over the first minute and keep your rhythm steady. The last two minutes of each interval are the real work.
It is for experienced runners who handle 5 x 3 minutes and 6 x 1000 m. Use it in the build phase every two weeks. It works well on a treadmill, where the pace stays exact. A lighter version uses 5 minute intervals.
Tips
- Run the first interval slightly slower than you think you can.
- Use the full three minutes of jogging.
- Stop after two intervals if the pace drops clearly.
Good for5k10k
Season phaseBuild