Friday Fartlek Run: Greg McMillan’s Best 5k Workout FULLSTOP - Coach Ray

Coach Ray

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Fartlek Training
Run Sessions Triathlon Training

Friday Fartlek Run: Greg McMillan’s Best 5k Workout FULLSTOP

Running at your VO2 Max will build your top end speed. This is a tough session and won’t always be able to be completed at the correct pace and may require a few attempts for you to achieve your goal. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

The inspiration for this post came from an article by Greg McMillan. You can read that article here.

Greg McMillan’s Best 5k Workout

  • 10min WU Level II;
  • 3x 60sec Level IV, 30sec Level II RI;
  • 5x 1,000m Level V, 400-600m Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy jogging at Level II.

Then build into a set of three, 60 second reps running at Level IV to get the Heart Rate up and body ready for the harder reps to come. Jog at Level II for 30 seconds between reps.

The Main Set involves running five reps at Level V for 1,000m. Aim to run the pace for your 5k time (see chart below). Jog for 400 to 600m between reps at Level II for your Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

See your targeted 1,000m time here based on your goal 5km time.

Target 5km Time1km Rep
0:16:000:03:12
0:16:300:03:18
0:17:000:03:24
0:17:300:03:30
0:18:000:03:36
0:18:300:03:42
0:19:000:03:48
0:19:300:03:54
0:20:000:04:00
0:20:300:04:06
0:21:000:04:12
0:21:300:04:18
0:22:000:04:24
0:22:300:04:30
0:23:000:04:36
0:23:300:04:42
0:24:000:04:48
0:24:300:04:54
0:25:000:05:00
0:25:300:05:06
0:26:000:05:12
0:26:300:05:18
0:27:000:05:24
0:27:300:05:30
0:28:000:05:36
0:28:300:05:42
0:29:000:05:48
0:29:300:05:54
0:30:000:06:00
0:30:300:06:06
0:31:000:06:12
0:31:300:06:18
0:32:000:06:24
0:32:300:06:30
0:33:000:06:36
0:33:300:06:42
0:34:000:06:48
0:34:300:06:54
0:35:000:07:00

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published.

I’ve recently launched a new Faster 10km training plan that will improve your 10km running speed, guaranteed. If your goal this year involves improving your running with limited time to train. Complete the form below and get more information about this great plan.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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