5K Speed Sharpeners: 400m Repeats

5K Speed Sharpeners: 400m Repeats

Workout - 5K Speed Sharpeners: 400m Repeats

  • 12min @ 7'30''/km
  • 4 lots of:
    • 100m @ 5'00''/km
  • 14 lots of:
    • 400m @ 4'30''/km
    • 1min 45s rest
  • 10min @ 9'00''/km
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Intro: The FOD Runner’s recent upload covers a 15-minute 5K workout plus a 2025 racing shoe unboxing. The highlights so you can run it. Watch the full video for the rest.

Key points:

  • Target: sub-16-minute 5K, hitting 5K goal pace (around 5:00 to 5:30 per mile, or 73 to 76 seconds per 400 m).
  • Main set: 14 x 400 m reps at around 45 sec each, with 1 to 2 min easy jog between.
  • Don’t go all-out. Stay controlled and hit those 400 m splits (aim for 50 to 53 sec).
  • The video features 2025 racing footwear, but run this in whatever shoes work for you.

Workout example: warm up, add some drills and strides, then 14 x 400 m at around 45 sec hard with 1 to 2 min easy jog recovery. Keep each 400 m in the 50 to 53 sec range (matching 5:00 to 5:30 per mile). Easy cool-down after the final repeat.

Practical tips:

  • Track 400 m splits with a stopwatch or GPS watch.
  • Keep recovery easy. Jogging, not walking.
  • If 45 sec feels steep, start at 48 to 50 sec and work down.
  • Dial in target pace from your actual 5K fitness.

Closing note: Try this 15-minute session and adjust interval length or recovery in the Pacing app.

References

Inspired by The FOD Runner

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