5K Builder program · Aerobic power
5K Builder Session
A complete 5k builder session built from the endurance training progression.
Intermediate
50 min
Running shoes
Watch
Exercise 01
Easy Warm-Up
Sets
1
Reps
10 min
Rest
-
Equipment
None
Conversational pace, nasal breathing if possible.
Exercise 02
Tempo Block
Sets
3
Reps
8 min
Rest
2 min jog
Equipment
Watch
Comfortably hard: you can say a short sentence, not a paragraph.
Exercise 03
Cool Down
Sets
1
Reps
10 min
Rest
-
Equipment
None
Easy jog into light mobility work.