The 5 km race

A 5 km is run near your maximum, about 90 to 95 % of your maximal aerobic speed: hard from the start. Six to eight weeks of focused training are enough.

• Each week: one interval session (5 to 6 × 1 km or 10 × 400 m at 5 km pace, 1 to 2 min recovery), one tempo run, and easy runs.
• The long run stays around 60 to 75 minutes.
• In the last week, cut volume by a third, with one short, sharp session 3 to 4 days before.
• Warm up 10 to 15 minutes with 3 to 4 strides, start at target pace, not faster, and push from the 4th kilometre.

No need to eat or drink during it. Intervals mode trains its pace.