10 repeats of 400 m at 5K pace with a 200 m recovery jog.
What does the session look like?
1 h 2 min
Total time
73
Training load
01 h 2 min
Some values are estimated because there is no athlete profile.
Time in each zone
Z1 · 23 min (37%) Z2 · 15 min (24%) Z5 · 24 min (39%)
Step by step
Running
Warm up
- 15 min at Z2 (Easy jog, then drills: high knees, butt kicks)
Strides4 ×
- 100 m at Z5 (Relaxed, progressive)
- 100 m at Z1 (Walk back)
4 × (100 m at Z5 / 100 m at Z1)
400s10 ×
- fast: 400 m at Z5, RPE 8–9 (5K race pace, even splits)
- jog: 200 m at Z1 (Easy jog, about 90 seconds)
10 × (400 m at Z5, RPE 8–9 / 200 m at Z1)
Cool down
- 10 min at Z1 (Easy jog)
Who is it for?
Experienced runners chasing a 5K or 10K time goal.
Who is it not for?
Beginners or runners prone to calf injuries.
