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


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s