5 x 3 min VO2max Intervals
Five 3 minute intervals at 3k to 5k effort with three minute jogs, a classic VO2max session for runners preparing for 5k and 10k races.
- Duration
- 1 h
- Distance
- 11.5 kmestimated
- Effort
- 76
- Level
- Intermediate
- 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 |
| 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 3k to 5k effort | 3 min | 105-112% threshold pace92-98% HRmax104-112% 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
Three minute intervals are long enough to bring your oxygen uptake close to its maximum and short enough to hold a fast pace. In this session you run five of them at 3k to 5k effort, each followed by three minutes of easy jogging.
The workout raises VO2max and the speed you can hold at that level. Pace the first interval carefully, since the effort catches up with you in the second half of each three minutes. The fifth interval should be as fast as the first.
It suits intermediate runners with a few months of regular training. Run it once a week in the build phase of a 5k or 10k plan. To progress, add a sixth interval or shorten the recovery to two and a half minutes.
Tips
- Aim to cover the same distance in every interval.
- Use the full three minutes of jogging.
- Stop the session if your pace drops clearly on two intervals in a row.
Good for5k10k
Season phaseBuild