20 min Tempo Plus 4 x 400 m
A 20 minute tempo run followed by four 400 m repeats at 5k pace, a combined session that trains steady aerobic work and speed on tired legs.
- Duration
- 1 hestimated
- Distance
- 11.3 kmestimated
- Effort
- 74
- Level
- Advanced
- Focus zone
- Tempo
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 | IntervalTempo Tempo, controlled | 20 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 5k pace, smooth | 400 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 4.2 | RecoveryRecovery Easy jog | 200 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 combination session starts with 20 minutes at tempo effort. After a three minute jog you run four 400 m repeats at 5k pace, each followed by a 200 m jog. The faster repeats come when your legs already carry the fatigue of the tempo block.
The workout trains both aerobic strength and the ability to run fast while tired, a situation every race finish brings. Keep the tempo honest but not hard, so you can run the 400s with good form. The repeats should feel quick and smooth, not like an all-out effort.
It suits experienced runners preparing for a 5k or 10k. Use it in the build or peak phase. To progress, add two more 400s or extend the tempo block to 25 minutes.
Tips
- Hold the tempo at the lower end of the range so the 400s stay smooth.
- Run all four 400s at the same pace.
- Jog the 200 m recoveries slowly.
Good for5k10k
Season phaseBuildPeak