Threshold 400m Repeats

Workout - Threshold 400m Repeats

• 10min @ 7'00''/km
• 10 lots of:
  • 400m @ 5'30''/km
  • 1min rest
• 5min @ 7'30''/km

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Ben Is Running walks through the approach for running a sub-15 minute 5K in this video. We’ve pulled apart the key training structure below so you can run one of these sessions right now. Check the full video for additional detail and real-time coaching cues.

Key Points: The week is structured around three different session types: an aerobic threshold double‑threshold day (LT1), an anaerobic threshold 400 m repeat session (LT2), and a V2‑max turnover day on the track.

All paces are expressed in time per kilometre rather than total distance, so you can translate them to your own fitness using the Pacing app.

Warm‑ups, standing recoveries, and regular heart‑rate checks help you stay in the right training zone.

Workout Example:

1. Morning Double‑Threshold (LT1) – Begin with 3 km of easy running, then do 5 × 7 min at LT1 (≈3:35 / km, aiming for 155‑160 bpm). Take 60 s of standing recovery between each repeat. The whole session takes about 1 hour.
2. Evening Double‑Threshold (LT2) – Warm up with 3 km easy, then run 20 × 400 m at 3:02‑3:07 / km (roughly 10 k pace) with 30 s effort and 60 s recovery between reps. Run this on a flat section of road or a track.
3. Thursday Track Turnover (V2‑max) – Start with 10 min at LT1 (~3:30 / km), then run 8 × 200 m at 3:15‑3:18 / km (a step faster than race pace). Recover by jogging for about 200 m, then finish with a cool‑down.

Practical Tips:

• Stick with standing recovery (no walking) during the LT1 repeats to keep your heart rate steady.
• After the first repeat, take a heart-rate measurement to make sure you’re hitting the right zone.
• Run the V2‑max session in the shoes you’ll wear on race day so you know they’ll be comfortable.
• Your race-day 5K pace should land around 2:55 / km; the 200 m repeats will feel slightly quicker.

Closing Note: Run one of these workouts this week, using the Pacing app to adjust the paces to where you are right now. You’ll build the fitness and pace to get under 15 minutes. Now go run!

References

• How I Train To Run A Sub 15 Minute 5K - YouTube (YouTube Video)