10 × 400
Ten four-hundred-metre reps with ninety seconds of easy jogging. Timeline uses a 3:30/km reference pace.
Total min
52.5
Target /km
3:25–3:35
Min hard
14
HR zone
Z5
RPE / 10
8
Distance km
≈10.4
Structure
The whole session,
one line.
Select a block
0′52.5′
Selected
Warm-up0:00 – 15:00 · 15 min
Distance is approximate: it assumes the middle of the target range for the hard portion and a six-minute kilometre for everything else. Run the session by time, not by distance.
Where does this
fit in a week?
The plan builder places this session in an eight-week block and rewrites its paces for your current 5K.
Build my plan →