Easier version
short
Harder version
long
IntervalsRPE 7.9HardPro Level★★★★★
THE WAVE PATTERN
Rolling intervals: 400-600-800-1000-800-600-400m repeated in waves
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: Natural rhythm variation through wavelike distance patterns
Workout Overview
Duration
1h 10m
Distance
14km
Intensity
7.9/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
wavevaried 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 29
16% 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 29
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 29
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 4 of 29
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 29
2% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 6 of 29
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 29
2% of workout
1000m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 8 of 29
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 29
2% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 10 of 29
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 11 of 29
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 12 of 29
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 13 of 29
2% 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 29
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Easy recovery”
Segment 15 of 29
5% 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 29
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 17 of 29
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 18 of 29
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 19 of 29
2% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 20 of 29
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 21 of 29
2% of workout
1000m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 22 of 29
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 23 of 29
2% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 24 of 29
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 25 of 29
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 26 of 29
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 27 of 29
2% 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 28 of 29
2% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 29 of 29
11% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:31
Training Purpose
Natural rhythm variation through wavelike distance patterns
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 Wave Pattern
Rolling intervals: 400-600-800-1000-800-600-400m repeated in waves
The Wave Pattern
Repeat 1x: Rolling intervals: 400-600-800-1000-800-600-400m repeated in waves
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.