About
This 8-week 5K program includes three workouts per week (e.g., Mon/Wed/Fri or Tue/Thu/Sat) and is designed for runners aiming to break the 25-minute barrier, building on a solid base of 15–25 miles per week. It focuses on developing speed, lactate threshold, and VO₂ max through targeted workouts like VO₂ max intervals, lactate threshold runs, steady-state efforts, and strides. Training paces will range from 6:30 to 8:00 minutes per mile, with intensity guided by heart rate zones of 60–95% HRmax and perceived exertion levels between 3 and 9. Throughout the program, you’ll practice race-pace efforts and sharpen your fitness to maximize performance on race day. Weekly Breakdown: Weeks 1–2: Focus on building speed and endurance with targeted VO₂ max intervals and tempo runs; maintain moderate to high intensity (RPE 6–8, 75–90% HRmax), while including easy recovery runs and cross-training to support overall fitness. Weeks 3–4: Increase interval intensity and volume, incorporating faster-than-race-pace efforts and longer tempo runs; balance hard sessions with recovery runs and mobility work (RPE 7–8, 80–90% HRmax) to enhance lactate threshold and running economy. Weeks 5–6: Peak training phase with longer tempo runs and sustained intervals near or slightly faster than race pace; focus on sharpening pacing strategies while maintaining solid weekly mileage and adequate rest (RPE 7–9, 85–95% HRmax). Weeks 7–8: Begin tapering volume and intensity to promote recovery and peak performance; reduce mileage, replace intervals with light steady runs and strides, and prioritize rest to ensure you’re fresh and ready for race day (RPE 3–6, 60–80% HRmax).