Run intervals

6 x 3:00 @ just below 5K pace*

– Jog/walk 1:30 for recovery –

• see pace/effort in notes

Overview. This session builds your aerobic engine at the fastest sustainable pace just below your 5K effort. It sits right at the edge — high-end aerobic, close to VO₂max, but still repeatable. You’re training your ability to stay efficient under stress without tipping into fatigue too quickly.
Adaptation. Working at critical velocity strengthens your aerobic power, sharpens your pacing control, and trains your body to process and reuse lactate efficiently. It also builds running economy at high-end aerobic speeds, helping you stay smooth and composed when the effort gets uncomfortable.
Pace/Effort. Run each 3-minute rep at your CV (Critical Velocity) pace, around 10–12 seconds per km slower than your 5K pace. This should feel like a 7–8/10 effort: controlled but strong. You’re working, but not straining.
Focus on smooth cadence, relaxed posture, and even pacing from rep to rep. If the last rep feels like you could’ve done one more, you’re right on target.