5k Change-Ups 4 x 1200 m
Four 1200 m repeats run as 800 m at 5k race pace and 400 m at 3k pace, rehearsing a mid-race surge and the push for the finish.
- Duration
- 1 h 07 minestimated
- Distance
- 13.1 kmestimated
- Effort
- 89
- Level
- Intermediate
- 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 | 20 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 |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 800 m, 5k race pace | 800 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | IntervalVO2max Change up, 3k pace | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 3.3 | RecoveryRecovery Easy jog | 3 min | 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
Each repeat in this session has two parts with no break between them. You run 800 m at 5k race pace and then lift the pace to about 3k pace for the final 400 m. Three minutes of easy jogging follow each repeat.
The change of pace imitates the moments in a 5k when you need to respond to a move or start your finishing push. Shifting gears when you are already at race effort is a skill you can train. Keep the 800 m exactly at race pace so you have something left for the faster lap.
It suits intermediate runners in the last four to six weeks before a 5k. Use it every one to two weeks in the build or peak phase. To progress, add a fifth repeat or shorten the jogs to two minutes.
Tips
- Make the change of pace decisive but smooth.
- Drive the arms to lift the pace for the last lap.
- Jog the recoveries easily.
Good for5k
Season phaseBuildPeak