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
to import the workout after you install it.
Intro
Here’s what Running Training Review & Improvements Q4 2018 from The FOD Runner covers. The video contains practical coaching lessons you can apply to your training immediately. Head to the full video for the complete context and methodology.
Key Points
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Periodization: October and November emphasized 10 km-specific preparation—sharp intervals including 400 m repeats, sustained tempo blocks, and VO₂-max work. Come November through December, training shifted toward marathon readiness: progressively longer runs reaching approximately 30 km, sustained marathon-pace efforts, and added tempo sessions.
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Data-driven coaching: Garmin and Strava exports funnel into TrainingPeaks, where the coach examines heart-rate zones (7-zone model) and pace distribution. Early-phase workouts show concentration in high-intensity zones; later phases shift toward lower heart rates and marathon-specific pacing.
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Performance gains: Across the three-month period, 1 km repeat pace accelerated from about 3:25–3:26 min/km to 3:20 min/km (approximately 5–6 seconds faster); mile repeats improved from 5:30 to 5:20 min/km; and 5 km pace jumped from 5:50 to 5:28 min/km.
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Practical tip: Mix short, sharp intervals in early blocks (15–20 × 400 m at 5 k pace) with longer, sustained marathon-pace work later (like 3 × 15 min at marathon pace) alongside a progressively extending long run to 30 km.
Workout Example
10 km Phase (high-intensity week)
- 8 × 3 min repeats at 5 k-pace effort (around 3:30 min/km), with 2 min jog recovery between repetitions.
- 15–20 × 400 m repeats at 5 k pace (roughly 5:20 min/km) with 200 m easy jog between.
- Tempo run: 20 min sustained at threshold pace (approximately 4:00 min/km).
- Easy long run: 12–15 km at conversational pace (around 5:30–6:00 min/km).
Marathon Phase (late Q4)
- 3 × 15 min at marathon pace (roughly 5:00–5:10 min/km) with 5 min easy jog separating each repetition.
- 4 × 1 mi fart-lek (1 min fast / 2 min easy) for turnover and leg speed.
- Long run: progressively build to around 30 km at easy-to-moderate pace (approximately 5:30–6:00 min/km).
- 5 km time trial at race intensity to measure your fitness.
Closing Note
Put this mixed-intensity approach into practice: start with 400 m repeats over several weeks, then transition to marathon-pace runs and a steadily lengthening long run. Adjust the paces to match your training zones in the Pacing app and track your improvement as your times drop! 🚀