8 x 600 m at 3k Pace
Eight 600 m repeats at about 3k pace with 400 m jog recoveries, a track session that builds VO2max and speed for 5k racing.
- Duration
- 1 h 09 minestimated
- Distance
- 13.4 kmestimated
- Effort
- 91
- 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 | 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 |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 600 m, 3k pace | 600 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 3.2 | RecoveryRecovery Easy jog | 400 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
A 600 m repeat is a lap and a half of the track. At 3k pace it lasts about one and a half to three minutes for many runners, long enough to drive the heart rate up and short enough to run with good form. This session has eight of them with a 400 m jog after each.
Running at 3k pace pushes VO2max work toward the faster end and sharpens the turnover you need in the last kilometer of a 5k. The pace feels hard by the second lap of each repeat. Stay relaxed in the shoulders and keep the arms driving through the final 200 m.
It suits intermediate runners with some track experience. Use it in the build or peak phase every one to two weeks. Progress to ten repeats, or shorten the jog to 300 m.
Tips
- Start each repeat at the 200 m mark so you finish at the line.
- Run the first 200 m relaxed and build from there.
- Jog the 400 m slowly.
Good for5kTrack
Season phaseBuildPeak