2 x (7 x 400m)
2 x (7 x 400m)
Designed for 3,000m runners
Intensity
400s @ 3K
Recovery
100m in 45” between reps, 6’ between sets
Exertion
9/10
Periodization
Specific Period, Extension Block
Context & Details
This is my go-to workout for the 3K/5K type runner when they’re in the final phase of their build-up before the racing season starts.
You’ll notice this workout takes place in the Extension Block of the Specific Period of training. Running workouts in the Specific Period are focused on practicing running target race paces to condition the body and mind for the demands the runner will face on race day.
Workouts performed in the extension block are characterized by higher volumes and densities — meaning lots of work on little rest. This type of work is very difficult but necessary as it exposes the runner to the sharp stimuli needed to be ready to sustain running at near maximal effort for 2 - 3 miles.
Remember, High-Intensity Training Improves in VO₂ Max More than High-Volume Training and so a training schedule should be crafted that emphasizes high-intensity work over a high volume of work during this period of training.
One of the training objectives of this type of workout is to elevate the runner’s Lactate, or Acidosis, Tolerance, which is different than Lactate Threshold.
For the coach, the practical application is to keep the total volume of each workout between 1-2x the target race distance, emphasizing race pace or a little faster and keep the days between workouts as restitution (very light intensity and low volume) in nature. Ideally, the runner would perform 2-3 workouts per week, with the other days as restitution during this training block.
Extension blocks only last 10 - 14 days, so this workout would be repeated at most 2-3 times during that block — for most runners, twice, about 7 days apart should be sufficient to get the desired stimulus and resulting adaptation.