400 m race sharpening quality

Leg speed

Time~43m

Distance8.0 km

DifficultyModerate

Route: Run quality sessions on the FLATTEST route you have. Your routes now average ~14 m of climb per km — nearly three times your historical average — and goal pace on that terrain is a different, much harder session than the one written.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): threshold 5:03–5:15 · 1K reps 4:40–4:50 · 400s 4:22–4:35 /km — trust these over the printed bands.

Ground you knowwithin reach of 8.0 km

8.0 km · rolling, 12 m/km

steepest descent −10 m in km 1 · run once · best 5:46/km

7.2 km · hilly, 17 m/km

steepest descent −10 m in km 2 · run once · best 6:52/km

7.1 km · hilly, 17 m/km

steepest descent −28 m in km 6 · run once · best 5:42/km

7.1 km · hilly, 18 m/km

steepest descent −34 m in km 2 · run once · best 6:09/km

Instructions

Warm-up

11 km easy warm-up6:10–6:45 /km

Intervals × 10

2400 m fast4:05–4:15 /km

3200 m easy jog

Cooldown

41 km easy cool-down6:15–6:50 /km