Easier version
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IntervalsRPE 10Hard★★★★★
THE 400M GAUNTLET (LONG)
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 10m
Distance
16km
Intensity
10/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
400mhigh volumealternating pacevo2max
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 49
19% 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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 3 of 49
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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 5 of 49
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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 7 of 49
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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 9 of 49
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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 11 of 49
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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 13 of 49
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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 15 of 49
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 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 17 of 49
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 18 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 19 of 49
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 20 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 21 of 49
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 22 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 23 of 49
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 24 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 25 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 26 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 27 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 28 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 29 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 30 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 31 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 32 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 33 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 34 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 35 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 36 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 37 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 38 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 39 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 40 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 41 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 42 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 43 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 44 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 45 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 46 of 49
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 47 of 49
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
7/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 48 of 49
2% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 49 of 49
12% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:20
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
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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.