Interval Sessions
Pace
Speed

Broken Miles

Hard
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About this session

Four sets of four 400s with very short rests. Feels like racing a mile four times, but stays manageable.

Session structure

  1. Warm-up15 min warm-up at easy pace
  2. Main set4 sets of 4 × 400 m at 5K pace with 45 s standing rest recovery, 3 min between sets
  3. Cool-down10 min cool-down at easy pace
  1. 115 min warm-up at easy pace
  2. Set 1
  3. 3400 m at 5K pace
  4. 445 s at standing rest
  5. 5400 m at 5K pace
  6. 645 s at standing rest
  7. 7400 m at 5K pace
  8. 845 s at standing rest
  9. 9400 m at 5K pace
  10. 1045 s at standing rest
  11. 113 min at easy jog
  12. Set 2
  13. 13400 m at 5K pace
  14. 1445 s at standing rest
  15. 15400 m at 5K pace
  16. 1645 s at standing rest
  17. 17400 m at 5K pace
  18. 1845 s at standing rest
  19. 19400 m at 5K pace
  20. 2045 s at standing rest
  21. 213 min at easy jog
  22. Set 3
  23. 23400 m at 5K pace
  24. 2445 s at standing rest
  25. 25400 m at 5K pace
  26. 2645 s at standing rest
  27. 27400 m at 5K pace
  28. 2845 s at standing rest
  29. 29400 m at 5K pace
  30. 3045 s at standing rest
  31. 313 min at easy jog
  32. Set 4
  33. 33400 m at 5K pace
  34. 3445 s at standing rest
  35. 35400 m at 5K pace
  36. 3645 s at standing rest
  37. 37400 m at 5K pace
  38. 3845 s at standing rest
  39. 39400 m at 5K pace
  40. 4010 min cool-down at easy pace