Repetition Sets 2 x (200-200-400 m)
Two sets of 200, 200 and 400 m at mile pace with equal distance jogs, repetition pace work that mixes short and longer fast repeats.
- Duration
- 52 minestimated
- Distance
- 9.6 kmestimated
- Effort
- 61
- Level
- Intermediate
- Focus zone
- Anaerobic
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 |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4.3 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.4 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4.5 | IntervalAnaerobic 400 m, mile pace | 400 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.6 | RecoveryRecovery Easy jog, set break | 600 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This repetition session groups fast repeats into two sets. Each set has two 200 m repeats and one 400 m repeat at mile pace, with a jog of the same distance after each one. A slightly longer jog separates the sets.
The 200s build speed with little fatigue, and the 400 at the end of each set asks you to hold the same pace for twice as long. Mixing the distances teaches you to run mile pace by feel. Run every repeat at the same pace, with relaxed form and a quick stride.
It suits intermediate runners from the mile to 10k. Use it in the base or early build phase. To progress, add a third set before you increase the pace.
Tips
- Run the 400 at the same pace as the 200s.
- Jog every recovery slowly.
- Keep the arms relaxed and the shoulders low.
Good forMile5k10k
Season phaseBaseBuild