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Workout Description

For Time: 5k Run

Why This Workout Is Medium

A standard benchmark test of 5 kilometer running endurance.

Benchmark Times for 5k Run

  • Elite: <33:45
  • Advanced: 33:45-31:16
  • Intermediate: 31:16-27:31
  • Beginner: >27:31

Training Focus

This workout develops the following fitness attributes:

  • Endurance (10/10): A benchmark test of running-specific aerobic capacity and cardiovascular endurance over a moderate to long distance.
  • Stamina (8/10): Significant leg muscular endurance (calves, quads, hamstrings, glutes) is required to maintain pace and form over 5 kilometers. Core stamina also plays a role in maintaining posture.
  • Speed (4/10): Maintaining a consistent and strategic pace over the distance is more important than maximal sprint speed. Finishing kick might involve higher speed.
  • Flexibility (3/10): Adequate hip flexor, hamstring, and calf flexibility is important for efficient running mechanics and injury prevention.
  • Strength (1/10): Minimal requirement for maximal strength; primarily an endurance event. Good relative strength helps with running economy but is not the primary limiter.
  • Power (1/10): Not a power-focused event; sustained aerobic output is key. Some power is involved in each stride, but it's submaximal and repetitive.

Modality Profile

A classic benchmark test of pure monostructural running endurance.

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Training Profile

AttributeScoreExplanation
Endurance10/10A benchmark test of running-specific aerobic capacity and cardiovascular endurance over a moderate to long distance.
Stamina8/10Significant leg muscular endurance (calves, quads, hamstrings, glutes) is required to maintain pace and form over 5 kilometers. Core stamina also plays a role in maintaining posture.
Strength1/10Minimal requirement for maximal strength; primarily an endurance event. Good relative strength helps with running economy but is not the primary limiter.
Flexibility3/10Adequate hip flexor, hamstring, and calf flexibility is important for efficient running mechanics and injury prevention.
Power1/10Not a power-focused event; sustained aerobic output is key. Some power is involved in each stride, but it's submaximal and repetitive.
Speed4/10Maintaining a consistent and strategic pace over the distance is more important than maximal sprint speed. Finishing kick might involve higher speed.