I RAN A 2:50K PACE 400M REP... AND DIDN'T CRASH AND BURN! Chasing 15 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of I RAN A 2:50K PACE 400M REP… AND DIDN’T CRASH AND BURN! 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 workout is built around 5 sets of a 200 m + 200 m + 400 m ladder.
Pacing: aim for roughly 2:50 min per km (≈ 4:32 min per mile) on the repeats.
Recovery strategy is the crux: first 200 m easy jog 45 s, second 200 m 90 s, then the 400 m fast with only 45 s recovery before the next 200 m. The short 45‑second turn‑around after the 400 m makes the set feel “brutal.”
A longer 90‑second recovery after the second 200 m acts as a mini‑break between sets, but it can be mentally confusing because it isn’t at the end of the set.
Warm‑up includes drills and strides to prime your legs before the hard repeats.

Workout Example

Warm‑up: 10‑15 min easy + 4‑6 × 100 m strides

Repeat 5×:
  • 200 m @ easy (≈ 2:50 km) – 45 s jog recovery
  • 200 m @ easy – 90 s jog recovery
  • 400 m @ 2:50 km pace – 45 s jog recovery
  (After the 400 m, immediately turn into the next 200 m)

Cool‑down: 5‑10 min easy

Total distance ≈ 2.5 mi (≈ 4 km) of hard work, all sub‑4:30 min per mile.
Practical tip: start the first set a bit slower, then let the effort “lock in” as you progress. Keep the 45‑second turn‑around tight – practice the transition to avoid losing momentum.

Closing Note Give this interval session a go this week, and feel free to adjust the paces in the Pacing app to match your current fitness. You’ll notice a boost in speed without the dreaded crash‑and‑burn. Happy running, and don’t forget to watch the full video for the author’s deeper insights and race updates!