speed Block 2

Hunt the 5K

3 runs/week at quality. Track speed at 5K pace. Tempo for stamina. Bike maintains aerobic base + Zwift races for competition.

5 May 2026 — 25 May 2026

Sessions

0/21

Run Volume

30-42km/week (3 runs)

Bike Volume

6-8hrs/week

Actual km

0.0km

Goals

● 5x1km @ 3:28-3:32/km (race pace) feeling controlled
● 400m @ 80-82sec (3:20-3:25/km) smooth
● Tempo: 3km @ 4:00-4:05/km continuous
● 5K time trial or parkrun: target 17:45

Success Metrics

1km reps @ 5K pace Target: 3:28-3:32/km, HR < 178

pending

400m reps Target: 80-82sec (3:20-3:25/km) smooth

pending

5K time trial Target: < 17:45

pending

Tempo Target: 3km @ 4:00-4:05 controlled

pending

Sessions

5 May bike

Zwift — moderate ride 75min Z2: - Include 4x1min Z3 surges - Leg opener for track tomorrow

· 75min Z2 with surges · Speed block starts. Keep it easy on the bike.

upcoming

6 May key

Hill-to-track bridge WU: 2km easy + drills + 3x80m accelerations SET 1 — Hills: 4x200m uphill @ hard (42sec / 3:30/km pace) - Jog back down recovery SET 2 — Track: 4x400m @ 82-84sec (3:25-3:30/km) - 200m jog recovery CD: 2km easy

10km · Hills: 3:30/km / 400s: 3:25-3:30/km · Last hills of the cycle. Bridge from power to speed.

upcoming

7 May bike

AM: Easy spin 40min Z1 PM: Strength 40min (explosive) Strength: - Jump squats 3x5 - Bounding 3x6 contacts - Single-leg hops 3x8/leg - Core: hanging knee raises, Russian twist - Ankle/calf work

· 40min Z1 + 40min strength · Explosive strength. Power, not bulk.

upcoming

8 May key

Tempo + speed finish WU: 2km easy + 4x100m strides SET 1 — Tempo: 3km @ 4:00-4:05/km - Continuous, no breaks - Breathing controlled, rhythmic 3min jog recovery SET 2 — Speed: 3x400m @ 80-82sec (3:20-3:25/km) - 200m jog recovery CD: 2km easy

12km · Tempo: 4:00-4:05 / 400s: 3:20-3:25/km · Combo session. Tempo builds stamina, 400s build turnover.

upcoming

9 May bike

Easy recovery ride 60min Z1: - Flat, easy - Flush the legs before long run

· 60min Z1 · Pre-long run. Easy.

upcoming

10 May steady

Long run — endurance Segment 1: 12km @ 5:00/km Segment 2: 3km @ 4:40/km Segment 3: 3km @ 4:20-4:30/km Total: 18km Fast finish — last 3km should feel like racing

18km · 5:00 → 4:20/km · Long run with fast finish.

upcoming

11 May bike

Long ride 2.5-3hrs Z2: - Easy, recovery from long run - Flat or gentle rolling - Zwift social ride OK

· 2.5-3hrs Z2 · Easy. No pushing.

upcoming

12 May bike

Zwift — threshold ride WU: 15min Z2 MAIN: 3x8min Z4 (4min Z1 recovery) CD: 10min Z1 ~70min total

· 70min with Z4 intervals · Hard bike. Longer threshold efforts this week.

upcoming

13 May key

TRACK — 5K pace reps WU: 2km easy + drills + 3x100m building to race pace MAIN: 5x1km @ 3:28-3:32/km - 90sec jog recovery between reps - Stay RELAXED: drop shoulders, unclench jaw - Splits should be even — don't go 3:24 then die CD: 2km easy

11km · 1km @ 3:28-3:32/km · THE session of the block. This IS your race pace. Own it.

upcoming

14 May strength

AM: Easy bike 40min Z1 PM: Strength 40min Strength: - Depth jumps 3x4 - Bounding 3x6 - Single-leg squats 3x6/leg - Core: rollouts, pallof press - Ankle strength: band exercises

· 40min Z1 + 40min strength · Plyometric focus. Quick ground contact.

upcoming

15 May key

Progression run — learn to close WU: 2km easy MAIN: 8km progression - km 1-2: 5:00/km (easy) - km 3-4: 4:40/km (steady) - km 5-6: 4:20/km (tempo) - km 7: 4:05/km (threshold) - km 8: 3:50/km or faster (FINISH HARD) CD: 2km easy

12km · 5:00 → 3:50/km · Every km faster than the last. The last km should hurt. This builds race closing speed.

upcoming

16 May yoga

Yoga — recovery 30min: - Hip openers - Hamstring stretches - Calf/achilles work - Foam roll Pre-long run mobility

· 30min

upcoming

17 May steady

Long run — 10K strength Segment 1: 14km @ 5:00/km (patience) Segment 2: 3km @ 4:30-4:35/km Segment 3: 3km @ 4:15-4:20/km Total: 20km Last 6km is building your 10K engine

20km · 5:00 → 4:15/km · Longest run. This builds the endurance to hold 5K pace.

upcoming

18 May bike

Zwift race — B category 25-40min race effort: - Race HARD. Compete. - This keeps bike power up - Good simulation of race-day stress + 15min warmup, 10min cooldown

· Race effort · Race the bike. Keep that competitive edge.

upcoming

19 May bike

Easy spin 60min Z1: - Recovery week - Easy legs

· 60min Z1 · Absorb week.

upcoming

20 May key

TRACK — sharpener WU: 2km easy + drills MAIN SET 1: 3x1km @ 3:25-3:28/km (FASTER than race pace) - 2min jog recovery - Should feel quick but not strained MAIN SET 2: 2x400m @ 76-78sec (3:10-3:15/km) - 200m jog recovery - Pure speed CD: 2km easy

10km · 1km @ 3:25-3:28 / 400m @ 3:10-3:15/km · Faster than race pace. Short. Sharp. Leave speed in the legs.

upcoming

21 May bike

AM: Easy spin 30min Z1 PM: Strength 30min (maintenance only) Strength: - Bodyweight squats 2x10 - Lunges 2x8 - Core circuit 2 rounds - Light. Don't accumulate fatigue.

· 30min Z1 + 30min strength · Light week. Maintenance only.

upcoming

22 May bike

Zwift — easy group ride 60min Z2: - No racing this week - Stay controlled

· 60min Z2 · Easy. Pre-race week.

upcoming

23 May yoga

Pre-race mobility 25min: - Light movement - Hip openers, ankle circles - Breathing focus - Visualization: see yourself at 3:28/km, relaxed

· 25min · Sleep well tonight.

upcoming

24 May race

5K TIME TRIAL or PARKRUN WU: 2km easy + 4x100m strides + 2x200m @ 3:28/km RACE — 5km, target 17:30-17:45: - km 1: 3:30 (DO NOT go 3:20 — patience!) - km 2: 3:28 - km 3: 3:28 - km 4: 3:28 - km 5: EVERYTHING YOU HAVE CD: 2km easy jog

9km · 3:28-3:30/km · First test. Even splits. Don't panic if km1 is 3:32 — that's fine. Attack km 4-5.

upcoming

25 May bike

Recovery spin 60min Z1: - Celebrate or regroup - How did it feel? - Rate it 1-10

· 60min Z1 · Speed 1 complete. Report back.

upcoming