Indy 5K Speed Repeats

Workout - Indy 5K Speed Repeats

• 10min @ 10'00''/km
• 8 lots of:
  • 400m @ 5'00''/km
  • 1min 45s rest
• 5min @ 10'00''/km

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Intro

Here’s a recap of The Running Event 2021 | Day 2 from Run Steep Get High. An inside look at a training day from the Austin running expo. The workout is below so you can test it. Watch the full video for the complete picture.

Key points

• Workout focus: 8 x 400 m repeats, each at around 5:20 per 400 m.
• Structure: 8 reps of 400 m with short recovery jogs between each fast rep.
• Recovery tip: once you finish the main intervals, an easy jog back to meet your group doubles as recovery and a chance to grab food.
• Tracking: use Sundow (or any run-tracking software) to log paces and total work.

Workout example

Warm‑up: 10‑15 min easy jog + dynamic stretches

Main set: 8 × 400 m @ ~5:20/400 m (or adjust to your current 5‑K pace) 
   • Run 400 m fast (aim for 5:20 per 400 m) 
   • Jog 200‑400 m recovery (or 1‑2 min) 
   • Repeat 8 times

Cool‑down: 10‑15 min easy jog + stretch

Adjust pace based on recent race results. Each 400 m should feel hard but doable.

Closing note

Try the 8 x 400 m workout today. Set paces in the Pacing app to fit your fitness.

References

• The Running Event 2021 | Day 2 - YouTube (YouTube Video)