Run intervals

8-12 x 400m @ 5k pace

– Rest 1:00 between intervals –

5k pace. Use your pace from the 5k time trial from last week. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Number of intervals. Start with a number of intervals you can finish well. Only go past 8 if pace and mechanics stay consistent.

SESSION NOTES
Overview.
Classic 400m repeats at 5k pace. The goal is not to sprint the reps, but to build controlled speed and repeatability at a pace you could hold for a hard 5k effort.

Effort.
Work at RPE 8-8.5/10. Each 400m should feel strong and purposeful, but not like a max effort. The 1:00 rest is short enough that fatigue will build, so the first few reps should feel controlled. If you cannot hold 5k pace without forcing it, stop at the lower end of the range.

Feel.
The first 3-4 reps should feel smooth and almost too manageable. The 1:00 rest is just enough recovery to keep quality high, but not enough to feel fresh. While these will get hard, especially as volume accumulates, you should stay in control throughout.

Adaptation.
Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping efficient mechanics as fatigue builds.

Execution notes.
Use the first rep to lock into pace, not to test your fitness. Keep each 400m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:00 rest, then start the next rep on time. Stop the set when pace drops or form changes.

Debrief.
– How consistent were your 400m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– On which interval (if at all) did the pace or your mechanics start to change?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 500m Row or SkiErg repeats OR 1000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).