Interval Sessions
Pace
VO2 Max

Classic 5K Kilometers

Hard
What do the zones and paces mean? Learn more

About this session

Five kilometer reps at 5K pace. The benchmark VO2 Max session, and a clear measure of your current form.

Session structure

  1. Warm-up15 min warm-up at easy pace
  2. Main set5 × 1 km at 5K pace with 2 min easy jog recovery
  3. Cool-down10 min cool-down at easy pace
  1. 115 min warm-up at easy pace
  2. 21 km at 5K pace
  3. 32 min at easy jog
  4. 41 km at 5K pace
  5. 52 min at easy jog
  6. 61 km at 5K pace
  7. 72 min at easy jog
  8. 81 km at 5K pace
  9. 92 min at easy jog
  10. 101 km at 5K pace
  11. 1110 min cool-down at easy pace