Easier version
short
Harder version
long
IntervalsRPE 6.2HardPro Level★★★★★
THE 400M GAUNTLET
20x400m with alternating pace - odd reps at 5K pace, even reps at 10K pace for active recovery.
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: Build high-volume vo2max capacity, improve pace-changing ability, and develop mental resilience through repetition.
Workout Overview
Duration
1h 0m
Distance
13km
Intensity
6.2/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
400mhigh volumealternating pacevo2max
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 41
19% 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 2 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 41
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 4 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 41
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 6 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 41
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 8 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 41
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 10 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 41
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 12 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 41
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 14 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 41
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 16 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 41
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 18 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 19 of 41
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 20 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 22 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 23 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 24 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 25 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 26 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 27 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 28 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 29 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 30 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 31 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 32 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 33 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 34 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 35 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 36 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 37 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 38 of 41
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 39 of 41
1% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
6/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 40 of 41
2% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 41 of 41
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:17
Training Purpose
Build high-volume VO2max capacity, improve pace-changing ability, and develop mental resilience through repetition.
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 400m Gauntlet
20x400m with alternating pace - odd reps at 5K pace, even reps at 10K pace for active recovery.
The 400m Gauntlet
Repeat 1x: 20x400m with alternating pace - odd reps at 5K pace, even reps at 10K pace for active recovery.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More intervals workouts with hard intensity
Similar Intensity
Other hard intensity workouts with different training styles
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.