Run intervals

5-6 x 800m @ 5k pace

– Rest 1:30 between repeats –

+
Rest as needed, then:
4 x 200m @ mile pace

– Walk 200m for recovery –

5k pace. Use your pace from the 5k time trial from the previous block. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Mile pace. You can take either 1600m or 1500m (if you’re more familiar with this distance) as a reference point here. If you’re unsure of the pace, don’t worry, the intent is what matters here: These should be fast but not forced repeats to build confidence in your legs, even when they’re tired.

Number of intervals. Start with a number of intervals you can finish well. Only do the final one if pace and mechanics stay consistent.

Overview.
Progressing from last week to 800m repeats at 5k pace. Again, the goal is not to sprint the reps, but to continue to build controlled speed and repeatability at a pace you could hold for a hard 5k effort. The 200m repeats at the end are the same as last week. Stay focused to execute them well.

Effort.
Work at RPE 8-8.5/10. Each 800m should feel strong and purposeful, but not like a max effort. The 1:30 rest is short enough that fatigue will build. If you cannot hold 5k pace without forcing it, stop at the lower end of the range.

Feel.
The first 2-3 reps should feel smooth and almost too manageable. The 1:30 rest is just enough recovery to keep quality high, but not enough to feel fresh. While these will get hard, especially as volume accumulates, you should stay in control throughout.

Adaptation.
Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping mechanics efficient as fatigue builds. 200m repeats

Execution notes.
Use the first rep to lock into pace, not to test your fitness. Keep each 800m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:30 rest, then start the next rep on time. Stop the set when pace drops or form changes.

Debrief.
– How consistent were your 800m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– On which interval (if at all) did the pace or your mechanics start to change?
– Were you able to stay relaxed and not force the speed on the 200m repeats?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 1000m Row or SkiErg repeats OR 2000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).