The Complete 5K Training System
Training Component Framework
| Component | Purpose | Frequency | Sample Workout |
|---|---|---|---|
| Speed Zone | VO2 max development | 1x weekly | 6x800m @ 3K pace (1:1 work:rest) |
| Stamina Zone | Lactate threshold | 1x weekly | 3x10min @ 10K pace (2min recovery) |
| Pace Practice | Race-specific prep | 1x weekly | 5x1K @ 5K pace (400m recovery) |
| Sprint Zone | Lactic tolerance | Every 10-14 days | 10x200m @ mile pace (walk back recovery) |
| Prehab | Injury prevention | 3x weekly | Strength/mobility circuits |
Speed Zone Development
Physiological Benefits
- Increases VO2 max by 5-15% in 6-8 weeks
- Improves running economy by 2-4%
- Enhances mental toughness for race suffering
Workout Progression
- Base Phase: 30/30s (30s hard/30s easy)
- Build Phase: 400m-800m repeats
- Peak Phase: Race-pace ladders
Stamina Zone Training
Workout Spectrum
- Steady State: 20-40min @ half marathon pace
- Tempo Runs: 15-30min @ 10K pace
- Tempo Intervals: 3-5×1 mile @ 8K pace
- Cruise Intervals: 6-8x3min @ 5K+10sec pace
Race Pace Mastery
- Early Phase: Short repeats (8-12x400m)
- Mid Phase: Moderate intervals (5-6x1K)
- Late Phase: Race simulations (3K @GP + 1K faster)
- Mental Cue: “Smooth and controlled” for first 3K
Sprint Zone Implementation
- Foundation: 8-10x100m strides 2x weekly
- Development: 150-300m repeats @ 800m-1 mile pace
- Peak: Race-week sharpening with 4-6x200m
- Recovery: Full recovery between reps (3-5min)
Prehab Protocol
Essential Exercises
- Strength: Single-leg squats, calf raises, hip thrusts
- Mobility: Ankle dorsiflexion, hip flexor stretches
- Recovery: Foam rolling, contrast baths, sleep tracking
Injury Prevention Schedule
- Daily: 10min mobility routine
- 3x Weekly: 20min strength session
- Post-Run: 5min injury prevention drills
Sample Training Week
| Day | Session | Purpose |
|---|---|---|
| Monday | Easy run + strides | Recovery/neuromuscular |
| Tuesday | Speed intervals | VO2 max development |
| Wednesday | Easy run + prehab | Active recovery |
| Thursday | Stamina workout | Lactate threshold |
| Friday | Rest/cross-train | Recovery |
| Saturday | Race pace session | Specific preparation |
| Sunday | Long easy run | Aerobic development |
Source: mcmillanrunning.com
Additional References: Journal of Strength and Conditioning Research
#5KTraining #SpeedDevelopment #RunFaster
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