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VO2 MaxRPE 6.5HardPro Level★★★★★
SPRINT-CRUISE-SPRINT (SHORT)
12x200m fast, 4km steady, 12x200m fast - speed before and after aerobic work.
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: Maintain speed qualities during endurance work, test ability to run fast when fatigued.
Workout Overview
Duration
50m
Distance
9km
Intensity
6.5/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
mixed workoutsprintssteadysandwich
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 35
22% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 2 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 4 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 6 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 8 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 10 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 12 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 14 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 16 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 35
1% of workout
3000m Steady
Training ZoneSteady
Effort Level
6/10
Duration15m 38s
* Estimated at 5:05/km pace for steady effort
“Steady effort”
Segment 18 of 35
23% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 19 of 35
3% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 20 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 22 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 23 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 24 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 25 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 26 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 27 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 28 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 29 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 30 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 31 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 32 of 35
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 33 of 35
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 34 of 35
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 35 of 35
15% of workout
0:00
0:15
0:30
0:45
1:00
1:08
Training Purpose
Maintain speed qualities during endurance work, test ability to run fast when fatigued.
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
Sprint-Cruise-Sprint
12x200m fast, 4km steady, 12x200m fast - speed before and after aerobic work.
Sprint-Cruise-Sprint
Repeat 1x: 12x200m fast, 4km steady, 12x200m fast - speed before and after aerobic work.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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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.