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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/indy-5k-speed-repeats-d92df836

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Here’s a recap of The Running Event 2021 | Day 2 from Run Steep Get High. It’s an inside look at a training day from the Austin running expo—we walk you through the workout so you can test it out. The full video has the complete picture.

Key Points

• Workout focus: “8 × 400 m” repeats, each done around 5:20 per 400 m (roughly 5‑minute‑20‑second pace)
• 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 time and a chance to grab food
• Tracking: Use Sundow (or any run‑tracking software) to log your 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 your pace based on recent race results; each 400 m should feel hard but doable.

Closing Note

Try the 8 × 400 m workout today—set the paces in your Pacing app to fit your fitness level, and watch your speed improve!

References

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