1. Foundation

This is the ‘base + speed phase’ which is characterized by extreme polarization. Here 80% of the training is carried out below your lactate threshold. On the other end of the intensity-spectrum are supramaximal efforts (above VO2max) to develop your maximal speed. Middle-intensities are left out. The rationale: Without a strong base of general endurance and maximal speed you won’t be able to maximize your VO2max and lactate threshold.

Suggested training modes (5K):

General endurance = Steady to M-pace

Aerobic support = HM/lactate threshold pace

Anaerobic support = 1500m pace

General speed = 800m – 400m pace

2. Pre-Competition

This is the ‘fitness phase’ with a strong focus on VO2max and lactate tolerance. Here 75% of the weekly training mileage continues to be comprised of easy runs and increasingly longer long runs while the other 25% is made up of  VO2max intervals above and below 5K pace. As a result, you’ll get noticeably faster across all your training runs. This is also a good time to throw in a tune-up race to acquire the necessary mental toughness.

Suggested training modes (5K):

General endurance = Steady to M-pace

Direct endurance support = 10K pace

Direct speed support = 3K pace

3. Race-Specific

This is the ‘sharpening phase’ where your race-fitness is brought to a peak. Here 70% of your weekly mileage is run at an easy pace to buffer the rather demanding 5K-paced efforts. These race-specific intervals are lengthy with rather short rest intervals. 7 days out from your peak race the overall volume will be reduced to ensure fresh legs on race day. Since 5K pace trains VO2max and LT-tolerance alike, no other training modes are necessary.

Suggested training modes (5K):

General endurance = Steady to M-pace

Race-specific = 5K pace

“Just because running is a simple activity doesn’t mean running training can be simplistic. The physiology that powers your running is incredibly complex. Therefore, improvements in athletic performance beyond the ordinary necessitate a science-based, experience-tested, 21st century training program.”