5K Builder program · Performance test
5K Builder Challenge
A demanding progression that tests the fitness and skills developed in the program. This session is tailored to 5k builder.
Intermediate
55 min
Running shoes
Watch
Exercise 01
Easy Warm-Up
Sets
3
Reps
10 min
Rest
90 sec
Equipment
None
Conversational pace, nasal breathing if possible.
Exercise 02
Tempo Block
Sets
5
Reps
8 min
Rest
90 sec
Equipment
Watch
Comfortably hard: you can say a short sentence, not a paragraph.
Exercise 03
Cool Down
Sets
3
Reps
10 min
Rest
90 sec
Equipment
None
Easy jog into light mobility work.