Easier version
short
Harder version
long
VO2 MaxRPE 9.2Hard★★★★★

THE 400/1200 SPLIT

Pairs of 400m and 1200m: speed-endurance combination

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: Tests speed then endurance in repeating pattern

Workout Overview

Duration
1h 5m
Distance
14km
Intensity
9.2/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
mixed distancesspeed-endurance

Export Workout

Sign in to download TCX files
Sign in to download FIT files
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 25
17% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 2 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 3 of 25
2% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 4 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 5 of 25
2% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 6 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 7 of 25
2% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 8 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 9 of 25
2% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 10 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 11 of 25
2% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 12 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 13 of 25
2% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 14 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 15 of 25
3% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 16 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 17 of 25
3% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 18 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 19 of 25
3% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 20 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 21 of 25
3% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 22 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 23 of 25
3% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 24 of 25
6% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 25 of 25
11% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:30

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Tests speed then endurance in repeating pattern

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

The 400/1200 Split

Pairs of 400m and 1200m: speed-endurance combination

The 400/1200 Split
Repeat 1x: Pairs of 400m and 1200m: speed-endurance combination
1
400m 5K pace
RPE 9
Maximum
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

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

“Easy recovery”

3
400m 5K pace
RPE 9
Maximum
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

4
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

5
400m 5K pace
RPE 9
Maximum
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

6
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

7
400m 5K pace
RPE 9
Maximum
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

8
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

9
400m 5K pace
RPE 9
Maximum
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

10
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

11
400m 5K pace
RPE 9
Maximum
Duration
400m
Effort Zone
VO2 Max

“5K pace effort”

12
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

13
1200m 10K pace
RPE 7
Very Hard
Duration
1km
Effort Zone
Threshold

“10K pace effort”

14
Recovery
RPE 2
Easy
Duration
3m
Effort Zone
Recovery

“Easy recovery”

15
1200m 10K pace
RPE 7
Very Hard
Duration
1km
Effort Zone
Threshold

“10K pace effort”

16
Recovery
RPE 2
Easy
Duration
3m
Effort Zone
Recovery

“Easy recovery”

17
1200m 10K pace
RPE 7
Very Hard
Duration
1km
Effort Zone
Threshold

“10K pace effort”

18
Recovery
RPE 2
Easy
Duration
3m
Effort Zone
Recovery

“Easy recovery”

19
1200m 10K pace
RPE 7
Very Hard
Duration
1km
Effort Zone
Threshold

“10K pace effort”

20
Recovery
RPE 2
Easy
Duration
3m
Effort Zone
Recovery

“Easy recovery”

21
1200m 10K pace
RPE 7
Very Hard
Duration
1km
Effort Zone
Threshold

“10K pace effort”

22
Recovery
RPE 2
Easy
Duration
3m
Effort Zone
Recovery

“Easy recovery”

23
1200m 10K pace
RPE 7
Very Hard
Duration
1km
Effort Zone
Threshold

“10K 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

Ready to Run This Workout?

📥

1. Download to Your Device

Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)

💪

2. Review Effort Levels

Make sure you understand RPE zones before starting

Learn RPE Scale →
🎯

3. Find More Workouts

Build progressive training sessions for your goals

Browse Training Guides →

Share this workout

Share on TwitterShare on Facebook

Similar Workouts

More vo2 max workouts with hard intensity

See All
VO2 MaxHard

THE 600/1000 OSCILLATOR

Alternating 600m and 1000m intervals - mid-distance oscillation

1h 10m

Duration

track

Terrain

18km

Distance

Hard

Intensity

Intensity:
9.5★/ 10
🎯 5k10k
VO2 MaxHard

THE 600/1000 OSCILLATOR (LONG)

Alternating 600m and 1000m intervals - mid-distance oscillation

1h 30m

Duration

track

Terrain

22km

Distance

Hard

Intensity

Intensity:
10★/ 10
🎯 5k10k
VO2 MaxHard

THE 600/1000 OSCILLATOR (SHORT)

Alternating 600m and 1000m intervals - mid-distance oscillation

50m

Duration

track

Terrain

13km

Distance

Hard

Intensity

Intensity:
9.3★/ 10
🎯 5k10k
VO2 MaxHard

THE 400/1200 SPLIT (LONG)

Pairs of 400m and 1200m: speed-endurance combination

1h 20m

Duration

track

Terrain

19km

Distance

Hard

Intensity

Intensity:
9.5★/ 10
🎯 5k10k

Similar Intensity

Other hard intensity workouts with different training styles

See All
IntervalsHard

DOUBLE LADDER ASSAULT

Two ladders back-to-back: ascending then descending without break

1h 5m

Duration

track

Terrain

14km

Distance

Hard

Intensity

Intensity:
8.3★/ 10
🎯 5k10k
IntervalsHard

DOUBLE LADDER ASSAULT (LONG)

Two ladders back-to-back: ascending then descending without break

1h 25m

Duration

track

Terrain

20km

Distance

Hard

Intensity

Intensity:
9.3★/ 10
🎯 5k10k
IntervalsHard

DOUBLE LADDER ASSAULT (SHORT)

Two ladders back-to-back: ascending then descending without break

45m

Duration

track

Terrain

8km

Distance

Hard

Intensity

Intensity:
7★/ 10
🎯 5k10k
IntervalsHard

PROGRESSION PYRAMID (LONG)

Pyramid with progressive pacing: each pyramid set gets faster

1h 30m

Duration

track

Terrain

19km

Distance

Hard

Intensity

Intensity:
9.3★/ 10
🎯 5k10k

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.