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  • Running 2/5

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    Anthony Mullen
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    The document outlines different paces and intensities for a 5K workout including recovery, long run, steady state, and tempo intervals. Recovery effort is easy at a 3 or 4 out of 10, long run is moderate at 5 out of 10, steady state is somewhat strong at 6 or 7 out of 10, and tempo is somewhat strong to strong at 8 out of 10. It provides target paces and duration ranges for each intensity based on 5K race times.

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    Running 2/5

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    The document outlines different paces and intensities for a 5K workout including recovery, long run, steady state, and tempo intervals. Recovery effort is easy at a 3 or 4 out of 10, long run is moderate at 5 out of 10, steady state is somewhat strong at 6 or 7 out of 10, and tempo is somewhat strong to strong at 8 out of 10. It provides target paces and duration ranges for each intensity based on 5K race times.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    14 views1 page

    Running 2/5

    Uploaded by

    Anthony Mullen
    The document outlines different paces and intensities for a 5K workout including recovery, long run, steady state, and tempo intervals. Recovery effort is easy at a 3 or 4 out of 10, long run is moderate at 5 out of 10, steady state is somewhat strong at 6 or 7 out of 10, and tempo is somewhat strong to strong at 8 out of 10. It provides target paces and duration ranges for each intensity based on 5K race times.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Workout

    Paces and
    Intensities
    Recovery:
    Effort is easy
    (3 or 4/10)
    Long: Effort is
    moderate
    (5/10)
    Steady State:
    Effort is
    somewhat
    strong (6 or
    7/10)
    Tempo: Effort
    is somewhat
    strong to
    strong (8/10)

    22:00 5K

    25:00 5K

    29:00 5K

    34:00 5K

    42:00 5K

    10:00-13:00

    12:00-15:00

    13:00-16:00

    17:00-20:00

    21:0025:00

    ) 9:00-11:00

    10:00-12:00

    11:30-13:30

    15:00-17:00

    18:0021:00

    7:40-8:40

    8:40-9:40

    9:40-10:40

    12:00-13:40

    15:4017:00

    7:40

    8:40

    9:40

    12:00

    15:40

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