I RAN A 2:48K PACE 400M REP... THEN BLEW UP! Chasing 15 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of I RAN A 2:48K PACE 400M REP… THEN BLEW UP! Chasing 15 from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The session is a speed‑focused interval day aimed at sharpening 5K speed and breaking the 16‑minute barrier. It’s a fantastic real-world example of the concepts discussed in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Warm‑up includes a 3‑mile easy run plus drills/strides (high‑knees, butt‑kicks, skips) and four 20‑second strides to prime the fast‑twitch muscles.
Main set: 8 × 400 m repeats followed by 4 × 200 m repeats, each with about 75 seconds of recovery.
Target paces are roughly 4:30–4:40 min/mi for the 400 m reps (≈1:07–1:10 per 400 m) and a bit quicker for the 200 m reps.
Keep the effort just below “all‑out” – the runner notes that going too hard in the latter half caused a painful tie‑up.

Workout Example:

Warm‑up – 3 mi easy + drills (high‑knees, butt‑kicks, skips) + 4 × 20‑sec strides.
Main set:
- 8 × 400 m @ ~1:07‑1:10 each, 75 sec recovery (jog or walk).
- 4 × 200 m @ ~30‑34 sec each, 75 sec recovery.
Cool‑down – 1‑2 mi easy, focus on steady breathing. Tip: If 75 sec recovery feels too short, add a few extra seconds; if it’s too long, trim down. Adjusting recovery is key to staying just under your lactate threshold. You can learn more about the science behind this in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Closing Note: Give this fast‑interval session a go and watch how your 5K speed improves – and feel free to customize the paces in the Pacing app to match your current fitness. Have fun, stay safe, and keep chasing those sub‑16‑minute 5K goals! And if you’re also training for a longer race, many of these same principles can be adapted for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. (Don’t forget to watch the full video for more context and motivation.)