There's been a lot of bad advice on this thread imo.
Yes, Vo2max is for sure the ticket to "get fast in 4 weeks for your best 5km"...... but also "boosts in Running Economy" (more on that later).
But it's not the ideal way, it wouldn't be sustainable, and there is an injury/overtraining/mental burnout risk.
However (since the OP asked): I'd do 2 interval sessions a week:
Vo2max like 800m, 1km, and 1200m repeats with short rests like 2-min.
But then also something a bit faster:
200m, 300m and 400m repeats. Something like 10 x 400m at 3km race pace or faster with 1:30 rest between. 200m and 300m repeats could go closer to Mile race pace for some lactic acid clearance challenge.
I got myself into 8:46 3km shape in hs in January for an indoor track race in like 4 weeks (after 3-4 weeks of just easy running) just doing 6-8 x 1000m at 5km pace and 10 x 400m 3km-1500m pace once a week. The sad thing is I never progressed after that going into the Spring outdoor track season and by the time April rolled around I was burnt out and running 8:49 for 3km (I never made state!
The short term boosts are this:
Fast twitch muscle fiber activation and coordination for better Running Economy improvements around velocity at Vo2max. Improvements in sheer Vo2max (could be from weight loss), but also heart output/delivery, lactate clearance improvements etc. But the boosts in relative Running Economy (that one gets from Vo2max workouts) can be very (and quick) short term gains.
Seems like the right idea to me. VO2 max reps with 2 min rest are hard. Clearly the primary session and would need to be careful with recovery after.
Whenever I haven't been running hard for a while, spending time at or above race pace seems to pay big dividends quickly – even if it's just mental.
If no significant background in running, I'd say a 5k time trial once a week--hear me out: if you look at newbies at parkruns, they pb by 15s a week, every week, for like a month or two straight--maybe because they're getting fitter, but mostly because they're learning how to pace and how to mentally suffer through that 4th km.
Otherwise yeah 6-8 x 800 @ 5k will get you back in shape.
Then one other session of 5 x 1k at threshold and a few 200s. This should be an easy second session, focus on the time trial/VO2 intervals.
Whatever mileage you can handle to fill in the rest
I agree with @vo4.
My high school team trained this way and I ran 16:10. I also trained this way in my mid-20's when I could only run 3-4 times a week and got to around 16:30.
I think, if you ran 14:40's in college, your "i'm out of shape" baseline will be faster though. I know dudes who were studs in college who could basically run 16:00 flat off the couch out of shape. We all have different "starting points".
Most high school XC kids get in the best shape just by races too. If you've only been running 20-25 miles a week, DO NOT increase your mileage. Your legs will get tired. Stay sharp. You basically want to be able to run fast if you needed to every time you run. My opinion as a guy who was not aerobically oriented.
Saturday: 2 mile warmup, 5,000m race (or time trial), 3 mile cool down to get easy miles
Sunday: Rest or walk/easy bike ride
Monday: 3-4 miles easy, some 80-90m strides
Tuesday: 2 mile w/u, 6 x800m or something hard at 5k goal pace, some easy strides after with 2 mile cool down
Wednesday: 3-4 miles very easy
Thursday: Rest or walk/easy bike ride
Friday: 2-3 miles shake out with some fast strides
Saturday: your next 5,000m
TOTAL = 23-26 miles
On race day - do a warm-up, race a 5k, do a 3-4 mile cool down to get some more miles. (I've always found it's easier to add on miles after a hard race or workout. Mental relief or adrenaline or something)
I used to do 5-6 mile cool downs after half marathon races in build ups for the marathon to get in my 20+ miles for the day while only averaging 55 mile a week. Made a huge difference with a complete day off after.
A lot of people aren't accepting the constraints of the question!
If you're only doing one workout per week, I would do a hybrid workout, where you can touch on a few different systems. 2k threshold, jog a lap, 4 x 600 @ 3k pace (basically Vo2 Max) w/ a 200 meter jog, jog a lap; 2 x 200 @ mile pace w/ a 200m jog.
Repeat that twice.
Ten days out, do 7 x 800 @ 5k pace or slightly faster.
Repeat the hybrid workout 4 days before your race, but only do 2 of the 600s @ 3k pace, instead of 4.
Do strides a few times a week, including the day before workouts and the day before your race.
Good luck!
Thank you for adhering to the posed question. I actually like the hybrid workout. What I'm mostly worried about is recovery. 4 days before a race at my age could be tough, but maybe not an abd after 3 weeks of workouts.
I coach a world class 60-plus masters athlete, and she would do a session 3-4 days before a race. If that workout seems a bit much 4 days before, do 4 x 800 threshold off 90 seconds and 4 x 200 @ mile pace w/ an easy 200 jog. Just a maintenance session. Just enough sharpening to get you ready.
As for the all-out 200s argument, think the injury risk would be astronomical doing 12 all-out 200s when you have no history doing workouts recently. The muscle damage for a masters athlete doing that kind of workout with no lead in or transition—yikes! No me gusta.
There's been a lot of bad advice on this thread imo.
Yes, Vo2max is for sure the ticket to "get fast in 4 weeks for your best 5km"...... but also "boosts in Running Economy" (more on that later).
But it's not the ideal way, it wouldn't be sustainable, and there is an injury/overtraining/mental burnout risk.
However (since the OP asked): I'd do 2 interval sessions a week:
Vo2max like 800m, 1km, and 1200m repeats with short rests like 2-min.
But then also something a bit faster:
200m, 300m and 400m repeats. Something like 10 x 400m at 3km race pace or faster with 1:30 rest between. 200m and 300m repeats could go closer to Mile race pace for some lactic acid clearance challenge.
I got myself into 8:46 3km shape in hs in January for an indoor track race in like 4 weeks (after 3-4 weeks of just easy running) just doing 6-8 x 1000m at 5km pace and 10 x 400m 3km-1500m pace once a week. The sad thing is I never progressed after that going into the Spring outdoor track season and by the time April rolled around I was burnt out and running 8:49 for 3km (I never made state!
The short term boosts are this:
Fast twitch muscle fiber activation and coordination for better Running Economy improvements around velocity at Vo2max. Improvements in sheer Vo2max (could be from weight loss), but also heart output/delivery, lactate clearance improvements etc. But the boosts in relative Running Economy (that one gets from Vo2max workouts) can be very (and quick) short term gains.
Seems like the right idea to me. VO2 max reps with 2 min rest are hard. Clearly the primary session and would need to be careful with recovery after.
Whenever I haven't been running hard for a while, spending time at or above race pace seems to pay big dividends quickly – even if it's just mental.
I guessed I missed the original constraint of "only 1 hard workout per week" (and 20-25 miles a week).
In that case I'd still recommend a Vo2max interval workout like repeat 800m or 1km or even 1200m at 5k goal pace with a 2-2:30 rest.
However, in some of those do 4 x 200m at 3km down to mile race pace to start AND end as a "Finisher" set.
Adaptations with Vo2max/aerobic capacity can come very quickly with left ventricle hypertophy and lactate clearance/acidic buffering ability.
But again the kicker here was also touching on Running Economy boosts with fast twitch muscle fiber stimulation and getting the body physically and mentally used to a new 5km goal pace and pacing in general (I was assuming this isn't a beginner though).
Racing a bunch of 5km every week for 3-4 weeks in a row is a bad idea imo....you can get more band for your buck (and recover faster) with traditional Vo2max interval workouts instead.
Seems like the right idea to me. VO2 max reps with 2 min rest are hard. Clearly the primary session and would need to be careful with recovery after.
Whenever I haven't been running hard for a while, spending time at or above race pace seems to pay big dividends quickly – even if it's just mental.
I guessed I missed the original constraint of "only 1 hard workout per week" (and 20-25 miles a week).
In that case I'd still recommend a Vo2max interval workout like repeat 800m or 1km or even 1200m at 5k goal pace with a 2-2:30 rest.
However, in some of those do 4 x 200m at 3km down to mile race pace to start AND end as a "Finisher" set.
Adaptations with Vo2max/aerobic capacity can come very quickly with left ventricle hypertophy and lactate clearance/acidic buffering ability.
But again the kicker here was also touching on Running Economy boosts with fast twitch muscle fiber stimulation and getting the body physically and mentally used to a new 5km goal pace and pacing in general (I was assuming this isn't a beginner though).
Racing a bunch of 5km every week for 3-4 weeks in a row is a bad idea imo....you can get more band for your buck (and recover faster) with traditional Vo2max interval workouts instead.
Nothing gets you used to the pain of running a 5k like running a 5k though, Sage.
Why is nobody mentioning hills? Stop overthinking this and do some hill repeats. Three hill sessions a week will boost your v02 max better than any of the autistic nonsense that has been posted in the thread so far.
Robert Johnson stood tall and coached many championships. He would not market Eugene superiority and uniqueness myths, state of Oregon exaggerations, Prefontaine hype, etc. So they fired him. The World Athletics Championships disaster proves that Nike Beaverton Marketing, Track Town USA, Runnerspace and other hidden Nike subsidiaries, should be banned from UO Track and Field.
Looks like you have to learn to read more than a title, Jan. "If you could suggest one workout per week" is what the OP wrote. Lol all you want like the clown you are.
LoL, when a real pro coach answer the title question with his very long experience the answer can't be " Go with the VO2 workouts" . A real top pro coach knows getting in top shape short term is a question of not only VO2 workouts but a magic mix of the 3 main factors for the end result. That's e.g why it was possible for my back then aged 43 coached master runner O'Brien to better his 5 k time from 16:30 to 15:37 in just 2 months. 😎🤣🤣🤣🧙🏼♂️
Jan, the OP doesn't want "the best method". He wants "one workout". Learn to read.
You are under thinking this. Obviously not addressing the point of the thread.
Lol, kid thinks his 25mpw """"training"""" is some complicated science problem waiting to be solved. The real answer is it doesn't matter. You're a 25mpw hobbyjogger, you won't get fit in a month no matter what you do.
If you have a solid background in running, you can bounce back to decent fitness pretty quickly, especially if you've been running easy a few times per week and a casual workout here and there.
If I had to get someone as fast as possible in a month, staying within 25 mpw, I would have them do 3 workouts per week: 2 threshold/cruise interval workouts paired with 8-10x200m at mile pace with the last 2 at 95% max effort and 1 VO2max track workout (1k intervals or mile intervals w/ 1:1 work:rest).
After 2.5 weeks, I would also have them do a 1600m time trial all-out, jog around for 10 mins, and then do a 400 all-out.
2 days before the 5k, I would have them do 1x1600 at 3200m race pace, rest for 5 mins, and then do 1x800 at 1600m race pace.
This. Appreciation?? is spot on.
*IF* you are actually fit and running 25 miles per week, then really all you're doing is final polishing. Also, save the last week for a bit of a taper (less volume/time, but similar intensities of slow/threshold/fast).
For endurance running, the hardest bit is to build the endurance engine and framework. (Engine is your cardio/aerobic fitness; framework is strong muscles and joints to take the pounding.)
Threshold will inch your LT1/LT2 paces a bit higher (although you really want more like 3 months to get noticeable change).
Race pace will inch your overall speed forward.
You won't really improve your VO2Max per se (unless you lose weight—VO2Max is directly tied to weight, and is a rubbish metric in itself; although the principal behind the metric it is legit).
But you CAN get your body capable and used to running faster for a 5K.
Watch out for shin splints—avoiding those is why you want to hit the threshold workouts more than the race-pace. You get similar speed/strength stimuli for less impact, and improve your lactate clearance. You risk more structural injuries and niggles with the race pace, but you *DO* need to get yourself, and your legs, used to running the speed you want.
As an aside, you want to improve your VO2Max? Lose weight. Setting up my teenage daughters fitness watch I accidentally had it send her weight to my phone. My phone's VO2Max calculation shot UP because my daughter weighs less than half as much as I do. Lol. VO2Max numbers are easy to game if you know how. Actually aerobic and anaerobic capacity? Not so much.
Robert Johnson stood tall and coached many championships. He would not market Eugene superiority and uniqueness myths, state of Oregon exaggerations, Prefontaine hype, etc. So they fired him. The World Athletics Championships disaster proves that Nike Beaverton Marketing, Track Town USA, Runnerspace and other hidden Nike subsidiaries, should be banned from UO Track and Field.
Robert Johnson abused his athletes, caused them to develop eating disorders, caused them to burnup and burnout with injuries and REDS. Plus there were other non-publicized scandals he failed to prevent.
No, he was politely not renewed because he did win those championships, instead of being fired for cause and his reputation tarnished more.
If you have a solid background in running, you can bounce back to decent fitness pretty quickly, especially if you've been running easy a few times per week and a casual workout here and there.
If I had to get someone as fast as possible in a month, staying within 25 mpw, I would have them do 3 workouts per week: 2 threshold/cruise interval workouts paired with 8-10x200m at mile pace with the last 2 at 95% max effort and 1 VO2max track workout (1k intervals or mile intervals w/ 1:1 work:rest).
After 2.5 weeks, I would also have them do a 1600m time trial all-out, jog around for 10 mins, and then do a 400 all-out.
2 days before the 5k, I would have them do 1x1600 at 3200m race pace, rest for 5 mins, and then do 1x800 at 1600m race pace.
This. Appreciation?? is spot on.
*IF* you are actually fit and running 25 miles per week, then really all you're doing is final polishing. Also, save the last week for a bit of a taper (less volume/time, but similar intensities of slow/threshold/fast).
For endurance running, the hardest bit is to build the endurance engine and framework. (Engine is your cardio/aerobic fitness; framework is strong muscles and joints to take the pounding.)
Threshold will inch your LT1/LT2 paces a bit higher (although you really want more like 3 months to get noticeable change).
Race pace will inch your overall speed forward.
You won't really improve your VO2Max per se (unless you lose weight—VO2Max is directly tied to weight, and is a rubbish metric in itself; although the principal behind the metric it is legit).
But you CAN get your body capable and used to running faster for a 5K.
Watch out for shin splints—avoiding those is why you want to hit the threshold workouts more than the race-pace. You get similar speed/strength stimuli for less impact, and improve your lactate clearance. You risk more structural injuries and niggles with the race pace, but you *DO* need to get yourself, and your legs, used to running the speed you want.
As an aside, you want to improve your VO2Max? Lose weight. Setting up my teenage daughters fitness watch I accidentally had it send her weight to my phone. My phone's VO2Max calculation shot UP because my daughter weighs less than half as much as I do. Lol. VO2Max numbers are easy to game if you know how. Actually aerobic and anaerobic capacity? Not so much.
Whatever nonsense you just wrote after agreeing with @appreciation??, is pure garbage.
what are you talking about?! I hope you’re not coaching anyone.
So that one workout provides immediate short-term gains for a guy just running easy. Regarding his desire to train one workout per week for a 5k in a month, assuming he will perform only four workouts (one per week) before his race, then I would have him do two 200m rep sessions, to boost aerobic capacity, and two 4x4min sessions. One purpose of the 4x4min session is to practice 5k pacing.
Therefore, the sessions would be:
Wk (1) 200m reps
Wk (2) 4x4min w/3min recovery (hard session)
Wk (3) 4x4min w/3min recovery (hard session)
Wk (4) 200m reps
RACE.
This seems like a solid 800 build up.
It seems fairly smart to me. The 4x4 minutes are 5k specific, but doable/low-volume because after all you’ve been running 25 mpw with no workouts. The 200 reps are legitimately effective at improving your turnover and running economy quickly; they will make running faster than you’ve been running feel easier.
You are under thinking this. Obviously not addressing the point of the thread.
Lol, kid thinks his 25mpw """"training"""" is some complicated science problem waiting to be solved. The real answer is it doesn't matter. You're a 25mpw hobbyjogger, you won't get fit in a month no matter what you do.
Uh...where did I say this was complicated? The only thing complicated is for you apparently in trying to read this thread.
I think I'm going to take Sage's advice because I am a major supporter of confirmation bias.
You are under thinking this. Obviously not addressing the point of the thread.
Lol, kid thinks his 25mpw """"training"""" is some complicated science problem waiting to be solved. The real answer is it doesn't matter. You're a 25mpw hobbyjogger, you won't get fit in a month no matter what you do.
I'd also like to highlight how you still don't understand the point of the thread if you think I'm trying to get fit here....I mean come on learn to read.
I would not run every day, i would include one rest day.
Skip the long run (now) and do 2 Q sessions/week as a race specific training.
Q, E, E, Q, E, E ,Rest
Just to be clear, you think the fastest way to get ready for a 5k in a month is by taking a day off each week?
Definitely. Without recovery, there is no improvement. If you have lbs to drop, drop a few, instant vo2 gain. Hit everything, like level said. You can get better in 30 days. Everyone in the TDF says they ride into crazy good shape during the tour. I just wouldn't be tired on race day. Mini taper.