Interval Sessions
Pace
VO2 Max

Twelve Fast Four Hundreds

Hard
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About this session

Twelve short, quick reps at 3K pace. Sharpens your speed while keeping the total workload sensible.

Session structure

  1. Warm-up15 min warm-up at easy pace
  2. Strides4 × 100 m strides at 1500 m pace
  3. Main set12 × 400 m at 3K pace with 90 s easy jog recovery
  4. Cool-down10 min cool-down at easy pace
  1. 115 min warm-up at easy pace
  2. 24 × 100 m strides at 1500 m pace
  3. 3400 m at 3K pace
  4. 490 s at easy jog
  5. 5400 m at 3K pace
  6. 690 s at easy jog
  7. 7400 m at 3K pace
  8. 890 s at easy jog
  9. 9400 m at 3K pace
  10. 1090 s at easy jog
  11. 11400 m at 3K pace
  12. 1290 s at easy jog
  13. 13400 m at 3K pace
  14. 1490 s at easy jog
  15. 15400 m at 3K pace
  16. 1690 s at easy jog
  17. 17400 m at 3K pace
  18. 1890 s at easy jog
  19. 19400 m at 3K pace
  20. 2090 s at easy jog
  21. 21400 m at 3K pace
  22. 2290 s at easy jog
  23. 23400 m at 3K pace
  24. 2490 s at easy jog
  25. 25400 m at 3K pace
  26. 2610 min cool-down at easy pace