Kofuzi's VO2 Max 400s

Workout - Kofuzi's VO2 Max 400s

• 15min @ 9'00''/km
• 4 lots of:
  • 20s @ 3'00''/km
  • 1min 30s rest
• 10 lots of:
  • 400m @ 5'00''/km
  • 1min 30s rest
• 12min @ 10'00''/km

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Intro

Based on kofuzi’s excellent video walkthrough of the Runna app, here’s what you need to start these workouts today. Check out the full video for all the fine print.

Key Points

• Goal & race selection: Pick a specific race — say, “First to Fast 5K” in New York — and the app loads elevation data while connecting you with other runners training for the same event.
• Athlete profile & plan type: Kofuzi goes with the Elite plan and adds Elite Plus to handle the higher mileage. From there, set your training preferences (progressive volume, regular difficulty) and adjust intensity across the entire plan if needed.
• Personal data: Input your latest 5K PB (around 20:33) and tell the app how many days you want to run each week (7 in this case) plus your preferred long-run day (Saturday).
• Customization: Tweak your max easy/hard run distances, long-run ceiling, difficulty level (challenging, balanced, or comfortable), and how many speed work days per week (for example, 2).
• AI monitoring: Runna watches your splits and offers adjustments when performance dips or recovery lags. The plan adapts itself based on how you’re actually running.
• Travel & holidays: Mark time away; the app reshuffles your schedule to skip long runs during travel, shuffle in easy runs, and reschedule workouts around the calendar.
• Connect devices: Link to Strava or Garmin/Apple Watch. Workouts land straight on your watch without needing to program laps by hand.
• Easy-run pacing: Disable pace targets for easy and recovery runs — this keeps them from being too fast.
• Workout breakdown: 2 × 10 × 400 m repeats at 6:15 /mi (V‑O₂ max work) and 10 × 1 km repeats at 6:55 /mi with 90‑sec recovery. Weekly volume peaks at 70 mi, with cutback weeks and a taper built in.

Workout Example

Week 2 (sample)

• Warm‑up: 10 minutes of easy running.
• Main set: 2 × 10 × 400 m repeats @ 6:15 /mi (V‑O₂ max intensity) – each 400 m with 90 sec recovery in between.
• Cool‑down: 10 minutes of easy running.
• Long run: 15.5 mi hilly out-and-back (3 laps) in the first week, building to 70 mi total weekly mileage as you progress through the training block.

Closing Note

Install the Runna app, adjust the paces to match your own recent 5K time, and take advantage of the holiday feature to keep your training steady while traveling. The Pacing app makes it simple to fine-tune the plan for your lifestyle. Get out there and happy running.

References

• How Kofuzi Uses the Runna App - a walkthrough - YouTube (YouTube Video)