Short 400s quality

Light sharpening

Time~25m

Distance4.4 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 4.4 km

4.0 km · rolling, 12 m/km

steepest descent −14 m in km 4 · run once · best 6:14/km

5.0 km · rolling, 10 m/km

steepest descent −7 m in km 5 · run once · best 4:48/km

3.8 km · flat, 4 m/km

steepest descent −8 m in km 1 · run once · best 5:47/km

5.1 km · rolling, 11 m/km

steepest descent −21 m in km 3 · run once · best 5:20/km

Instructions

Warm-up

11 km easy6:10–6:45 /km

Intervals × 4

2400 m fast4:12–4:18 /km

3200 m easy jog

Cooldown

41 km easy6:15–6:50 /km