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Running · VO2max

12 × 400 AT 5K PACE

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

Time · 55 minDifficulty · Difficulty 3 of 5 — HardHard

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.

HOW TO DO IT

  1. 01Warm up 15 minutes easy with strides.
  2. 0212 × 400 m at 5K effort.
  3. 03Jog 200 m (or about 60 seconds) between.
  4. 04Cool down 10 minutes.

SCALED VERSION

8 × 400 m.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.

THE WORKOUT, STEP BY STEP

RUNNING

12 × 400 at 5K Pace

12 × 400 m at 5K effort, 200 m jog or 60 s · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/12x400-at-5k-pace

WARMUP15 min

Easy with strides.

12×Repeat

INTERVAL400 m

5K effort.

RECOVERY200 m

Easy jog.

COOLDOWN10 min

Easy.

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    Zátopek 40 × 400

    40 × 400 m at 5K–10K effort, 200 m jog

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