Feel-Based 10k Repeats
Workout - Feel-Based 10k Repeats
- 12min @ 6'00''/km
- 12 lots of:
- 400m @ 3'34''/km
- 45s rest
- 7min @ 6'30''/km
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Intro
Caught The FOD Runner’s latest on “400m Rep Workout With No GPS Watch & Training Update”? It’s solid. Here we’ll walk through the key elements so you can give the workout a shot. The full video has everything if you want the complete rundown.
Key points
- 12 × 400 m repeats (about 0.25 mi) targeting 10 k race pace. Aim for 1:24-1:27 per rep, or quicker if you’ve got the legs for it.
- No GPS watch? Just mark your start and finish points. Keep recovery to under 60 seconds.
- The video doesn’t detail the warm-up, but the focus is on clean form, relaxation, and sustained intensity.
- You can adapt the volume. Run it as 3 × 4 or 4 × 3 repeats based on your fitness and conditions.
Workout example
- Start with an easy 10-15 minute warm-up.
- Run 12 × 400 m repeats on flat ground or a track.
- Aim for your 10 k race pace, around 1:24-1:27 per 400 m.
- Rest 30-60 seconds between repeats (jog or walk back to the start).
- Finish with a 5-10 minute easy jog to cool down.
No watch handy? Mark your start and end points, count your paces, or grab a phone timer for each rep.
Closing note
Try this 400 m repeat session and use the Pacing app to dial in the pace against your current 10 k fitness.