4 x (1000 m + 400 m) Pairs
Four pairs of a 1000 m at 5k pace and a 400 m at 3k pace with a one minute jog between them, VO2max work with a faster finish in every pair.
- Duration
- 1 h 13 minestimated
- Distance
- 14.2 kmestimated
- Effort
- 97
- Level
- Advanced
- 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 1000 m, 5k pace | 1000 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.3 | IntervalVO2max 400 m, 3k pace | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 3.4 | RecoveryRecovery Easy jog | 2:30 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 pair in this session has a kilometer at 5k pace, a one minute jog and then a 400 m at about 3k pace. After the 400 you jog for two and a half minutes before the next pair. Four pairs add up to 5.6 km of hard running.
The short jog after the kilometer is not enough for full recovery, so the 400 is run on tired legs at a faster pace. That pattern builds VO2max and the ability to lift the pace late in a race. Hold the kilometer at 5k pace, since a fast kilometer ruins the 400.
It is for experienced runners with regular interval training behind them, preparing for 5k and 10k races. Use it in the build or peak phase every two weeks. A lighter version uses three pairs.
Tips
- Keep the one minute jog moving.
- Run the 400 fast but with relaxed shoulders.
- Take the full two and a half minutes after each 400.
Good for5k10k
Season phaseBuildPeak