10 x 400 m at 5k Race Pace
Ten 400 m repeats at 5k race pace with 200 m jogs, an early 5k session that teaches the rhythm of race pace in short, manageable pieces.
- Duration
- 59 minestimated
- Distance
- 11.4 kmestimated
- Effort
- 76
- Level
- Beginner
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 5k race pace | 400 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session breaks 5k race pace into ten laps of the track. Each 400 m repeat is run at the pace you want to hold in your 5k, followed by a 200 m jog. In total you cover four kilometers at race pace, close to the full race distance.
Short repeats make the pace feel manageable and let you learn exactly what 5k rhythm feels like. Run it eight to ten weeks before a 5k and repeat it later with shorter jogs to see your progress. The goal is even laps and a relaxed last repeat, not times faster than race pace.
It suits beginners with a 5k goal who have done some interval training, and it works for experienced runners early in a 5k block too. If you lack a recent 5k time, run at an effort you could hold for about 20 to 35 minutes.
Tips
- Check your split at 200 m and adjust early.
- Keep the 200 m jog easy but continuous.
- If the last three repeats are clearly slower, run eight next time.
Good for5k
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