Easier version
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VO2 MaxRPE 9.5HardPro Level★★★★★
THE 400/1200 SPLIT (LONG)
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 20m
Distance
19km
Intensity
9.5/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
mixed distancesspeed-endurance
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 33
15% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 2 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 33
1% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 4 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 33
1% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 6 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 33
1% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 8 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 33
1% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 10 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 33
1% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 12 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 33
1% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 14 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 33
1% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 16 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 33
1% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 18 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 19 of 33
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 20 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 21 of 33
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 22 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 23 of 33
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 24 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 25 of 33
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 26 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 27 of 33
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 28 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 29 of 33
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 30 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 31 of 33
2% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 32 of 33
5% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 33 of 33
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:42
Training Purpose
Tests speed then endurance in repeating pattern
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
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.