5K Builder program · High output
5K Builder Intensity
Higher-intent work with full focus on powerful, high-quality repetitions. This session is tailored to 5k builder.
Intermediate
50 min
Running shoes
Watch
Exercise 01
Easy Warm-Up
Sets
1
Reps
10 min
Rest
2 min
Equipment
None
Conversational pace, nasal breathing if possible.
Exercise 02
Tempo Block
Sets
3
Reps
8 min
Rest
2 min
Equipment
Watch
Comfortably hard: you can say a short sentence, not a paragraph.
Exercise 03
Cool Down
Sets
1
Reps
10 min
Rest
2 min
Equipment
None
Easy jog into light mobility work.