10k Speed Builder: 400m Repeats
Workout - 10k Speed Builder: 400m Repeats
- 10min @ 6'00''/km
- 12 lots of:
- 400m @ 3'30''/km
- 1min 6s rest
- 10min @ 6'00''/km
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Intro
Here’s what Running Training Review & Improvements Q4 2018 from The FOD Runner covers. The video has practical coaching you can apply right away. Watch the full video for the rest of the methodology.
Key points
- Periodization: October and November focused on 10 km-specific work, sharp intervals (400 m repeats), sustained tempo blocks, and VO2-max work. November through December shifted to marathon readiness: longer runs up to ~30 km, sustained marathon-pace efforts, and added tempo sessions.
- Data-driven coaching: Garmin and Strava exports feed into TrainingPeaks, where the coach examines heart-rate zones (7-zone model) and pace distribution. Early-phase workouts cluster in high-intensity zones; later phases shift toward lower HR and marathon-specific pacing.
- Performance gains: across the three months, 1 km repeat pace went from about 3:25-3:26 min/km to 3:20 min/km (5-6 seconds faster). Mile repeats improved from 5:30 to 5:20 min/km, and 5 km pace went from 5:50 to 5:28 min/km.
- Practical tip: mix short, sharp intervals early (15-20 x 400 m at 5K pace) with longer marathon-pace work later (3 x 15 min at marathon pace) alongside a progressively longer long run to 30 km.
Workout example
10 km phase (high-intensity week):
- 8 x 3 min at 5K-pace effort (around 3:30 min/km), 2 min jog recovery.
- 15-20 x 400 m at 5K pace (roughly 5:20 min/km), 200 m easy jog between.
- Tempo run: 20 min sustained at threshold pace (~4:00 min/km).
- Easy long run: 12-15 km at conversational pace (~5:30-6:00 min/km).
Marathon phase (late Q4):
- 3 x 15 min at marathon pace (~5:00-5:10 min/km), 5 min easy jog between.
- 4 x 1 mi fartlek (1 min fast / 2 min easy) for turnover and leg speed.
- Long run: build progressively to about 30 km at easy-to-moderate pace (~5:30-6:00 min/km).
- 5 km time trial at race intensity to measure fitness.
Closing note
Try this mixed-intensity approach: start with 400 m repeats over several weeks, then move to marathon-pace runs and a steadily lengthening long run. Adjust paces to your training zones in the Pacing app.