Running · VO2max
ZÁTOPEK 40 × 400
40 × 400 m at 5K–10K effort, 200 m jog
Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version below.
THE STORY
Emil Zátopek, introduced to interval training in the Czech Army, often completed as many as 100 × 400 m in a day. Forty is a big session inspired by that approach.
Sources
- Marking the centenary of the birth of Zatopek — World Athletics, 2022
WHAT IT TRAINS
Aerobic power through sheer repetition — lots of running at 5K–10K effort in digestible pieces.
WHO IT'S FOR
Very experienced, high-mileage runners. Everyone else: the scaled version.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 0240 × 400 m at 5K–10K effort.
- 03Jog 200 m between reps.
- 04Cool down 10 minutes.
SCALED VERSION
2 × 10 × 400 m with 200 m jog, 5 minutes between sets.
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
Zátopek 40 × 400
40 × 400 m at 5K–10K effort, 200 m jog · Inspired by Emil Zátopek. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/zatopek-40x400
WARMUP15 min
Easy
INTERVAL400 m
5K to 10K effort
RECOVERY200 m
Easy jog
COOLDOWN10 min
Easy
RELATED WORKOUTS
- RunningVO2maxDifficulty 4 of 5 — Very hard
The Zátopek 400s Day (Scaled)
A historical curiosity, scaled: 3 × 10 × 400 m
1 h 20Inspired by Emil Zátopek - RunningVO2maxDifficulty 3 of 5 — Hard
12 × 400 at 5K Pace
12 × 400 m at 5K effort, 200 m jog or 60 s
55 min - RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
1 h 10Inspired by Ingebrigtsen brothers
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