Running · VO2max
4 × 1200 AT 5K PACE
4 × 1200 m at 5K effort, ~2 min jog
WHAT IT TRAINS
Longer 5K-pace reps that build confidence to hold race effort.
WHO IT'S FOR
5K–10K runners.
HOW TO DO IT
- 01Warm up 15 minutes easy with strides.
- 024 × 1200 m at 5K effort.
- 03Jog about 2 minutes between.
- 04Cool down 10 minutes.
SCALED VERSION
3 × 1200 m with 3 minutes' jog.
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
4 × 1200 at 5K Pace
4 × 1200 m at 5K effort, ~2 min jog · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/4x1200-at-5k-pace
WARMUP15 min
Easy with strides.
INTERVAL1.2 km
5K effort.
RECOVERY2 min
Easy jog.
COOLDOWN10 min
Easy.
RELATED WORKOUTS
- RunningVO2maxDifficulty 4 of 5 — Very hard
3 × 1600 at 5K Pace
3 × 1600 m at 5K effort, 2–3 min jog
55 min - RunningRace-specificDifficulty 4 of 5 — Very hard
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
50 min
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