Easier version
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VO2 MaxRPE 8.4Hard★★★★★
SPRINT-CRUISE-SPRINT (LONG)
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
1h 25m
Distance
14km
Intensity
8.4/10
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 67
15% 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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 3 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 5 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 7 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 9 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 11 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 13 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 15 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 17 of 67
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 18 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 19 of 67
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 20 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 21 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 23 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 25 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 27 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 29 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 31 of 67
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 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 33 of 67
1% of workout
5000m Steady
Training ZoneSteady
Effort Level
6/10
Duration26m 3s
* Estimated at 5:05/km pace for steady effort
“Steady effort”
Segment 34 of 67
26% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 35 of 67
2% 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 36 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 37 of 67
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 38 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 39 of 67
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 40 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 41 of 67
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 42 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 43 of 67
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 44 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 45 of 67
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 46 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 47 of 67
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 48 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 49 of 67
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 50 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 51 of 67
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 52 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 53 of 67
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 54 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 55 of 67
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 56 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 57 of 67
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 58 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 59 of 67
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 60 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 61 of 67
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 62 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 63 of 67
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 64 of 67
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 65 of 67
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 66 of 67
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 67 of 67
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:38
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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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.