The session
Total distance
5.88 km
Est. duration
~34:00
Structure
3 blocks(4 reps)
Phases
Warm-up
Work
Cool-down
Warm-up jog · 10min
6:30 /km
4 x 400m (90s Jog)
5:00 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 4 x 400m at goal pace with 90s of easy jogging after each, and cool down for 10. Aim for even reps rather than a fast first one; the last should feel hard but in control.
What it's for
Reps at goal pace teach the rhythm you'll race at, in chunks you can hold, so the pace feels familiar on race day.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.