5K Builder program · Work capacity
5K Builder Volume
Added quality volume that builds capacity while keeping every repetition controlled. This session is tailored to 5k builder.
Intermediate
45 min
Running shoes
Watch
Exercise 01
Easy Warm-Up
Sets
2
Reps
10 min
Rest
60 sec
Equipment
None
Conversational pace, nasal breathing if possible.
Exercise 02
Tempo Block
Sets
4
Reps
8 min
Rest
60 sec
Equipment
Watch
Comfortably hard: you can say a short sentence, not a paragraph.
Exercise 03
Cool Down
Sets
2
Reps
10 min
Rest
60 sec
Equipment
None
Easy jog into light mobility work.