Aerobic power
Easy running and appropriate volume keep the engine strong.
5K–10K / Speed coachingDevelop speed.
Develop speed.
Keep control.
Short-distance racing is not only about running fast. Aerobic power, threshold, economy and recovery must progress together.
Apply for coaching5KSpeed + VO₂
10KThreshold + endurance
StridesRunning economy
WeeklyPersonal review
Who is it for?
For first-time racers, runners chasing a 5K or 10K personal best and athletes who want a safer structure for speed work.
Short-distance racing is not only about running fast. Aerobic power, threshold, economy and recovery must progress together.
RUNPO
What the system includes
For first-time racers, runners chasing a 5K or 10K personal best and athletes who want a safer structure for speed work.
Intervals
VO₂ max and race-speed repetitions progress with controlled volume.
Threshold
Sustainable speed supports stronger 10K performance.
Economy
Strides, strength and technique improve how speed is produced.
Structure
Example training week
This is only an illustration of structure. Your actual week is individualized.
01
Monday
Rest / strength
02
Tuesday
Intervals
03
Wednesday
Easy run
04
Thursday
Threshold or steady
05
Friday
Rest
06
Saturday
Easy + strides
07
Sunday
Aerobic long run
FAQ
Frequently asked questions
Do 5K runners need long runs?
Yes. Long runs support aerobic capacity and training tolerance, with distance adjusted to the runner.
Should I do intervals every week?
Not necessarily. Intervals, threshold sessions and easier weeks are organized according to the season and fatigue.
Should I force my cadence to 180?
No. Cadence is context-dependent and should not be treated as a universal target.
Do not run every day fast to become faster.
Share your current result and your 5K or 10K target.
Apply for coaching