5K Speed Sharpeners: 400m Repeats

5K Speed Sharpeners: 400m Repeats

Workout - 5K Speed Sharpeners: 400m Repeats

  • 12min @ 7'30''/km
  • 4 lots of:
    • 100m @ 5'00''/km
  • 14 lots of:
    • 400m @ 4'30''/km
    • 1min 45s rest
  • 10min @ 9'00''/km
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Intro: The FOD Runner’s recent upload covers a solid 15-minute 5K workout paired with an unboxing of 2025 racing shoes. This breakdown hits the highlights so you can take the session for a spin today—watch the full video if you want the complete rundown.

Key Points:

  • Target: sub-16-minute 5K, which means hitting 5K goal pace (roughly 5:00–5:30 per mile, or 73–76 seconds per 400 m).
  • The main set: 14 × 400 m reps at around 45 seconds each, with 1–2 minutes of easy jogging between efforts.
  • Don’t go all-out—keep it controlled and nail those 400 m splits (aim for 50–53 seconds).
  • The video showcases fresh 2025 racing footwear, but run this in whatever shoes work for you.

Workout Example: Start with a warm-up, add some drills and strides, then do 14 × 400 m at roughly 45 s hard with 1–2 min easy jog recovery. Keep each 400 m in the 50–53 s range (matching 5:00–5:30 per mile). Round it out with an easy cool-down after the final repeat.

Practical Tips:

  • Track your 400 m splits with a stopwatch or running GPS watch.
  • Keep the recovery jogs easy—jogging, not walking.
  • If 45 s feels steep, start at 48–50 s and work down over time.
  • Dial in the target pace based on your actual 5K fitness.

Closing Note: Test out this 15-minute session and feel free to adjust the interval length or recovery duration in the Pacing app to fit where you’re at. Enjoy the run!

References

Inspired by The FOD Runner

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