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RunVO2max

3 × 1600 at 5K Pace

3 × 1600 m at 5K effort, 2–3 min jog

Time
≈53 min
Hard
≈20:47
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min easy with strides. 3 × (1600 m at 5K effort, 2 min 30 s easy jog). Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Easy with strides.

15 minZ2
3×1.6 km

Rep

5K effort.

1.6 kmZ4

Jog

2m 30sZ1

Cool down

Easy.

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

5K effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

2 × 1600 m, or 3 × 1200 m.

Build the scaled version in Forge

About this session

What it trains

Long VO2max reps — the hardest classic 5K session and the most race-like.

Who it's for

Experienced 5K–10K runners close to a race.

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.