Workout of the week: tempo progression with 5k time trial and fast finish

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


This workout is about surging, recovering, and then going again. The variable pacing is somewhat similarCraig_0053_crop to tactics you might see in a race where a runner will make a move, see who responds, regroup, and then make another move. Even though there’s a 5k time trial smack in the middle, you need to hold a little back, to make sure you have something for those final 5 minute kick.


25 minute progression up to 5k pace

5 minutes easy

5k time trial

10 minutes easy

15 minute progression back up to 5k pace for final 5 minutes

5 minute cool down

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