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IntervalsRPE 8.3All OutPro Level★★★★★

NEUROMUSCULAR CHAOS (LONG)

Random short distances (100-400m) at varying efforts - unpredictable pattern prevents comfort.

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Develop neuromuscular power, improve acceleration, build mental adaptability to changing paces.

Workout Overview

Duration
1h 20m
Distance
13km
Intensity
8.3/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
neuromuscularsprintschaosvaried distances

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 81
14% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 2 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 81
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 4 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 81
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 6 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 81
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 8 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 81
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 10 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 81
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 12 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 81
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 14 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 81
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 16 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 18 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 19 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 20 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 22 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 23 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 24 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 25 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 26 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 27 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 28 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 29 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 30 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 31 of 81
1% of workout
150m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 32 of 81
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 33 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 34 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 35 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 36 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 37 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 38 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 39 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 40 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 41 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 42 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 43 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 44 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 45 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 46 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 47 of 81
1% of workout
200m 800m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“800m pace effort”
Segment 48 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 15s
“Easy recovery”
Segment 49 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 50 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 51 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 52 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 53 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 54 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 55 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 56 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 57 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 58 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 59 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 60 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 61 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 62 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 63 of 81
1% of workout
300m 1500m pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“1500m pace effort”
Segment 64 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 65 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 66 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 67 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 68 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 69 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 70 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 71 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 72 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 73 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 74 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 75 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 76 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 77 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 78 of 81
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 79 of 81
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 80 of 81
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 81 of 81
9% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
1:48

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop neuromuscular power, improve acceleration, build mental adaptability to changing paces.

1

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level
RPE 3
Light
Duration
15m
Zone
Easy
Notes
  • •Start with 10-12 minutes easy running
  • •Include dynamic drills (leg swings, high knees, butt kicks)
  • •Finish with 4-6x100m strides at gradually increasing pace
  • •Take time to feel loose and ready
2

Neuromuscular Chaos

Random short distances (100-400m) at varying efforts - unpredictable pattern prevents comfort.

Neuromuscular Chaos
Repeat 1x: Random short distances (100-400m) at varying efforts - unpredictable pattern prevents comfort.
1
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

2
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

3
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

4
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

5
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

6
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

7
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

8
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

9
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

10
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

11
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

12
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

13
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

14
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

15
100m Sprint
RPE 9
Maximum
Duration
100m
Effort Zone
Neuromuscular

“Sprint effort”

16
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

17
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

18
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

19
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

20
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

21
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

22
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

23
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

24
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

25
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

26
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

27
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

28
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

29
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

30
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

31
150m Sprint
RPE 9
Maximum
Duration
150m
Effort Zone
Neuromuscular

“Sprint effort”

32
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

33
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

34
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

35
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

36
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

37
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

38
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

39
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

40
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

41
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

42
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

43
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

44
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

45
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

46
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

47
200m 800m pace
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“800m pace effort”

48
Recovery
RPE 2
Easy
Duration
1m 15s
Effort Zone
Recovery

“Easy recovery”

49
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

50
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

51
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

52
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

53
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

54
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

55
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

56
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

57
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

58
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

59
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

60
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

61
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

62
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

63
300m 1500m pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“1500m pace effort”

64
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

65
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

66
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

67
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

68
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

69
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

70
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

71
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

72
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

73
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

74
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

75
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

76
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

77
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

78
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

79
400m 5K pace
RPE 8
Extremely Hard
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

Notes
  • •Focus on maintaining consistent effort
  • •Use recovery periods wisely
  • •Stay mentally engaged throughout
3

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level
RPE 2
Easy
Duration
10m
Zone
Easy
Notes
  • •Start very easy, gradually slow down
  • •Focus on deep, relaxed breathing
  • •Prepare for stretching and foam rolling
  • •Hydrate and refuel within 30 minutes

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.