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RunVO2max

12 × 400 at 5K Pace

12 × 400 m at 5K effort, 200 m jog or 60 s

Time
≈1h
Hard
≈20:47
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min easy with strides. 12 × (400 m at 5K effort, 200 m easy jog). Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Easy with strides.

15 minZ2
12×400 m

Rep

5K effort.

400 mZ4

Jog

200 mZ1

Cool down

Easy.

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

5K effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

8 × 400 m.

Build the scaled version in Forge

About this session

What it trains

5K pace in short, repeatable pieces — great for learning the rhythm.

Who it's for

Newer 5K runners and anyone returning to speed work.

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.