Easier version
short
Harder version
long
IntervalsRPE 7.8Hard★★★☆☆
5K INTERVAL TRAINING
A challenging interval workout designed to improve your 5K race pace and overall speed.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Build speed endurance and improve vo2 max for 5k racing
Workout Overview
Duration
45m
Distance
8km
Intensity
7.8/10
Target Race
5K
Terrain
track
Difficulty
★★★☆☆
Tags
speedtrack5k-trainingintervalsvo2max
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration10m
“Easy jogging to prepare your body”
Segment 1 of 12
22% of workout
800m Interval
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“5K race pace - comfortably hard”
Segment 2 of 12
7% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Easy jog or walk”
Segment 3 of 12
4% of workout
800m Interval
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“5K race pace - comfortably hard”
Segment 4 of 12
7% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Easy jog or walk”
Segment 5 of 12
4% of workout
800m Interval
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“5K race pace - comfortably hard”
Segment 6 of 12
7% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Easy jog or walk”
Segment 7 of 12
4% of workout
800m Interval
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“5K race pace - comfortably hard”
Segment 8 of 12
7% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Easy jog or walk”
Segment 9 of 12
4% of workout
800m Interval
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“5K race pace - comfortably hard”
Segment 10 of 12
7% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Easy jog or walk”
Segment 11 of 12
4% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy jogging to finish”
Segment 12 of 12
22% of workout
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45:00
Training Purpose
Build speed endurance and improve VO2 max for 5K racing
Duration
10m
Zone
Easy
Notes
- •Start slowly and gradually increase pace
2
Main Set
5x 800m at 5K pace with 2 minutes recovery
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.