Kofuzi's VO2 Max 400s

Workout - Kofuzi's VO2 Max 400s

• 15min @ 9'00''/km
• 4 lots of:
  • 20s @ 3'00''/km
  • 1min 30s rest
• 10 lots of:
  • 400m @ 5'00''/km
  • 1min 30s rest
• 12min @ 10'00''/km

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Intro

Based on kofuzi’s video walkthrough of the Runna app, here’s what you need to start these workouts today. Watch the full video for the fine print.

Key points

• Goal and race selection: pick a specific race (e.g., “First to Fast 5K” in New York). The app loads elevation data and connects you with other runners training for the same event.
• Athlete profile and plan type: kofuzi goes with the Elite plan and adds Elite Plus for the higher mileage. Set training preferences (progressive volume, regular difficulty) and adjust intensity across the plan if needed.
• Personal data: input your latest 5K PB (around 20:33), how many days you want to run per week (7 here), and your preferred long-run day (Saturday).
• Customization: tweak max easy/hard run distances, long-run ceiling, difficulty (challenging, balanced, or comfortable), and how many speed work days per week (for example, 2).
• AI monitoring: Runna watches your splits and offers adjustments when performance dips or recovery lags. The plan adapts to how you’re running.
• Travel and holidays: mark time away. The app reshuffles your schedule to skip long runs during travel and reschedule workouts around the calendar.
• Connect devices: link to Strava or Garmin/Apple Watch. Workouts land on your watch without programming laps by hand.
• Easy-run pacing: disable pace targets for easy and recovery runs. Keeps them from being too fast.
• Workout breakdown: 2 × 10 × 400 m repeats at 6:15/mi (VO₂ max work) and 10 × 1 km repeats at 6:55/mi with 90-sec recovery. Weekly volume peaks at 70 mi, with cutback weeks and a taper.

Workout example

Week 2 (sample):

• Warm-up: 10 minutes of easy running.
• Main set: 2 × 10 × 400 m repeats @ 6:15/mi (VO₂ max intensity), 90 sec recovery between each 400 m.
• Cool-down: 10 minutes of easy running.
• Long run: 15.5 mi hilly out-and-back (3 laps) in the first week, building to 70 mi total weekly mileage through the block.

Closing note

Install Runna, adjust paces to your recent 5K time, and use the holiday feature to keep training steady while traveling. The Pacing app makes it easy to fine-tune the plan for your lifestyle.

References

• How Kofuzi Uses the Runna App - a walkthrough - YouTube (YouTube Video)