Run intervals

12 x 400m @ 5k pace

– 0:30 rest between repeats –

Overview. We are progressing from 200m to 400m repeats @ 5k pace with only slightly longer recoveries. You’ll now need to maintain your 5k pace for twice as long but on the other hand, you don’t need to get up to speed as many times as last week (accelerating to speed costs more energy than cruising at speed).
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 400m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 400m.
Feel. Steady and sharp during the 400m repeat. The challenge comes from the cumulative fatigue over many repetitions and the very short rest, which prevents full recovery and keeps your heart and breathing rates high. RPE will increase from approximately 7/10 to 9/10 throughout the session.
Debrief.
– How was your pacing through the session?
– How much did you feel you recovered on the bike recovery intervals?
– Which movements felt easier, which ones harder? Did any bring up your HR more than others? How was your breathing when that happened?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?