5000m Progression — Members Hub

Defined Vocabulary

Work terms

Lactate Threshold (L.T.) Stamina
- 15K / 1-hour race pace
Specific Stamina
- Goal 5K pace
- Goal 3K pace = 5K pace minus (-) 2 sec/400m
- Goal 8K pace = 5K pace plus (+) 2-3 sec/400m
Critical Speeds
- 1500m speed
- 800m speed
- 400m speed
Strides
- 800m - 400m speeds for 15 - 25 seconds
Mixed Session
- Combination of Specific Stamina, LT Stamina, and Critical Speed
Medium Long Run
- 60 - 90 minutes of standard running as desired
Regeneration
- 30 - 60 minutes of standard running as desired
Restoration
- 0 - 40 minutes of standard running as desired

5,000m Progression (10 weeks / 70 days)

Block 1

Day 1: LT Stamina — 1/5
Day 2: Regeneration
Day 3: Regeneration
Day 4: Critical Speeds — 1/9
Day 5: Medium Long Run
Day 6: Regeneration
Day 7: Strides
Day 8: Specific Stamina — 1/5
Day 9: Regeneration
Day 10: Regeneration
Day 11: Critical Speeds — 2/9
Day 12: Restoration
Day 13: Restoration
Day 14: Restoration

Block 2

Day 1: LT Stamina — 2/5
Day 2: Regeneration
Day 3: Regeneration
Day 4: Critical Speed — 3/9
Day 5: Regeneration
Day 6: Medium Long Run
Day 7: Strides
Day 8: Specific Stamina — 2/5
Day 9: Regeneration
Day 10: Regeneration
Day 11: Critical Speeds — 4/9
Day 12: Restoration
Day 13: Restoration
Day 14: Restoration

Block 3

Day 1: LT Stamina — 3/5
Day 2: Medium Long Run
Day 3: Regeneration
Day 4: Regeneration
Day 5: Critical Speed — 5/9
Day 6: Regeneration
Day 7: Strides
Day 8: Specific Stamina — 3/5
Day 9: Regeneration
Day 10: Strides
Day 11: Critical Speeds — 6/9
Day 12: Restoration
Day 13: Restoration
Day 14: Restoration

Block 4

Day 1: LT Stamina — 4/5
Day 2: Medium Long Run
Day 3: Regeneration
Day 4: Critical Speed — 7/9
Day 5: Regeneration
Day 6: Strides
Day 7: Regeneration
Day 8: Specific Stamina — 4/5
Day 9: Regeneration
Day 10: Strides
Day 11: Critical Speed — 8/9
Day 12: Restoration
Day 13: Restoration
Day 14: Restoration

Block 5

Day 1: Specific Stamina — 5/5
Day 2: Regeneration
Day 3: Strides
Day 4: Mixed Session — 1/1
Day 5: Regeneration
Day 6: Critical Speed — 9/9
Day 7: Regeneration
Day 8: Regeneration
Day 9: LT Stamina, Lite — 5/5
Day 10: Regeneration
Day 11: Regeneration
Day 12: Strides
Day 13: Regeneration
Day 14: Target Competition, 5,000m race

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Critical Speed Sessions (9 total)

#1

2 - 3 x (6 x 200m @ 1500m w. 200m rec) w. 3’ - 4’ rec between sets

#2

3 - 4 x (500m, 300m, 200m) w. rec = distance of upcoming repetition
- 500m @ 1500m
- 300m @ 800m
- 200m @ 400m

#3

6 x 400m @ 1500m w. 200m jog rec
- 5’ easy jogging between sets
5 - 6 x 200m @ 800m w. 200m jog rec

#4

2 x (4 x 300m @ 800m w. 2’ - 2.5’ rec) w. 5’ easy between sets
- 5’ easy jogging between sets
4 x 200m @ 400m w. 200m walk/jog rec

#5

4 x 200m @ 400m w. 200m walk/jog rec
- 5’ easy jogging between sets
6 x 200m @ 800m w. 200m walk/jog rec
- 5’ easy jogging between sets
8 x 200m @ 1500m w. 200m walk/jog rec

#6

3 - 4 x (600m @ 1500m, 200m rec, 200m @ 400m) w. 400m rec between sets

#7

2 x (600m, 400m, 200m) w. 400m rec between each rep & set
- 600m @ 1500m
- 400m @ 800m
- 200m @ 400m

#8

10 x 400m @ 1500m w. 200m rec

#9

10 - 12 x 200m @ 800m w. 200m rec

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Specific Stamina (5 total)

Week 1

3 - 4 x 1K @ 5K pace with 400m recovery
3 - 4 x 600m @ 3K pace with 400m recovery

Week 2

2 - 3 x (3 x 800m @ 3K pace with 200m recovery) with 600m recovery between sets

Week 3

2 - 3 x (1 Mile, 1200m, 800m) with 400m recovery between each rep
- 1 Mile @ 8K pace
- 1200m @ 5K pace
- 800m @ 3K pace

Week 4

4 - 5 x 1 Mile @ 5K pace with 400m jog recovery

Week 5

3 x (5 x 400m @ 3K pace with 100m recovery) with 600m recovery between sets

LT Stamina (5 total)

Week 1

3 x 8’ @ 15K pace with 2’ recovery

Week 2

18’, 12’, 6’ @ 15K pace with 2’ recovery

Week 3

20 mins @ 15K pace with 8’ recovery + 4 x 2’ @ 15K pace with 45” recovery

Week 4

4 - 6 x 2K @ 15K pace with 2’ recovery

Week 5 (Lite)

2 x (3 x 1200m @ 5K pace with 1’ recovery) with 5’ recovery between sets

Mixed Session (1 total)

Week 1

2 x (1M, 1200m, 800m, 400m) with 400m recovery + 5 x 200m with 200m recovery
- 1M @ 8K pace
- 1200m @ 5K pace
- 800m @ 3K pace
- 400m @ 1500m pace
- 200m @ 800m pace
Strides
- 30 minutes running
- 4 - 10 x 100m (or ~15”) at full sprint with full recovery as needed to sprint at 100% speed
- 15 - 20 minutes running

5,000m Progression (10 weeks / 70 days)

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