5 x 1 Mile VO2max Repeats
Five 1 mile repeats at 5k pace with three minute jogs, a long interval session for experienced runners preparing for 5k and 10k races.
- Duration
- 1 h 24 minestimated
- Distance
- 16.9 kmestimated
- Effort
- 117
- 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 5k pace, steady | 1609 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
Mile repeats at 5k pace are among the more demanding interval sessions for distance runners. You run five of them with three minutes of easy jogging between repeats, which adds up to eight kilometers at a hard aerobic effort.
Each repeat lasts five to seven minutes for many runners, longer than a typical VO2max interval. That length builds both aerobic power and the ability to stay on pace when fatigue is high, which is what the last kilometers of a 5k or 10k ask for. Even pacing matters, and the third repeat often feels heavier than the last.
It is for experienced runners with regular interval training behind them. Use it every 10 to 14 days in the build or peak phase. A shorter version is 3 x 1 mile with the same recovery.
Tips
- Run the first repeat a few seconds slower than target pace.
- Use the full three minutes of jogging between repeats.
- Stop after four repeats if your form starts to break down.
Good for5k10k
Season phaseBuildPeak