Threshold 400m Repeats
Workout - Threshold 400m Repeats
- 10min @ 7'00''/km
- 10 lots of:
- 400m @ 5'30''/km
- 1min rest
- 5min @ 7'30''/km
to import the workout after you install it.
Ben Is Running walks through the approach for running a sub-15 minute 5K. The key training structure is below so you can run one of these sessions right now. Check the full video for detail and real-time coaching cues.
Key points: The week is structured around three session types: an aerobic threshold double-threshold day (LT1), an anaerobic threshold 400 m repeat session (LT2), and a VO2-max turnover day on the track.
Paces are in time per kilometre rather than total distance, so you can translate them to your fitness with the Pacing app.
Warm-ups, standing recoveries, and regular heart-rate checks help you stay in the right zone.
Workout example:
- Morning double-threshold (LT1): 3 km easy, then 5 × 7 min at LT1 (≈3:35/km, aiming for 155 to 160 bpm). 60 s standing recovery between repeats. About 1 hour total.
- Evening double-threshold (LT2): 3 km easy warm-up, then 20 × 400 m at 3:02 to 3:07/km (roughly 10K pace) with 30 s effort and 60 s recovery between reps. Flat road or track.
- Thursday track turnover (VO2-max): 10 min at LT1 (~3:30/km), then 8 × 200 m at 3:15 to 3:18/km (a step faster than race pace). Recover with about 200 m jog, then cool-down.
Practical tips:
- Stick with standing recovery (no walking) during LT1 repeats to keep HR steady.
- After the first repeat, check HR to make sure you’re in the right zone.
- Run the VO2-max session in your race-day shoes.
- Race-day 5K pace should land around 2:55/km. The 200 m repeats will feel slightly quicker.
Closing note: run one of these workouts this week. Use the Pacing app to adjust paces to where you are now.
References
- How I Train To Run A Sub 15 Minute 5K - YouTube (YouTube Video)