Yoyoyo guys !!!
Today I’m dropping yesterday’s interval session (11 Dec 2025).
Here’s what the workout looked like:
1) 1.2K warm-up (3 laps), easy pace, around 8–10'
2) 3×100m strides, hitting 30s, 25s, 22s, with 1' rest
3) 10×400m, target 1:40 each (@4:10/km), 1' recovery
4) 1.2K cool-down (3 laps), again around 8–10'
You can check out my workout on Strava here
More details:
Really enjoyed this one. Ideally, I should’ve thrown in another 2–3 reps of the 400s to make it a full-on session, but honestly the ten I did came out faster than planned, so I’m not complaining.
For the next workouts, I’ll try to keep the pacing tighter — but since I’ve only been back on the grind for a month (started on November 10th), it’s normal that I’m still getting my legs dialed in.
Check out the split times for each lap below!
| Lap Type | Laps | Distance | Time | Pace |
|---|---|---|---|---|
| Warm Up | 1 | 1,2 | 7:55 | 6:36 |
| 1st 100m | 2 | 0,1 | 0:23 | 3:50 |
| 2nd 100m | 3 | 0,1 | 0:23 | 3:50 |
| 3rd 100m | 4 | 0,1 | 0:24 | 4:00 |
| 1st 400m | 5 | 0,4 | 1:46 | 4:25 |
| 2nd 400m | 6 | 0,4 | 1:38 | 4:05 |
| 3rd 400m | 7 | 0,4 | 1:40 | 4:10 |
| 4th 400m | 8 | 0,4 | 1:39 | 4:07 |
| 5th 400m | 9 | 0,4 | 1:36 | 4:00 |
| 6th 400m | 10 | 0,4 | 1:41 | 4:13 |
| 7th 400m | 11 | 0,4 | 1:39 | 4:07 |
| 8th 400m | 12 | 0,4 | 1:37 | 4:03 |
| 9th 400m | 13 | 0,4 | 1:39 | 4:07 |
| 10th 400m | 14 | 0,4 | 1:40 | 4:10 |
| Cool Down | 15 | 0,4 | 9:10 | 7:38 |
That is a very interesting session you just had!
If I compare the 400m with your 10k pace I notice your pace here was a bit faster - so I expect this to be closer to your VO2Max range. The rest between sets is a little short for vo2max sets (guideline 100 - 150% of the time you take for a set , +/- 120 - 150 sec would be optimal), BUT despite the short rest - you maintained strong over the 10 sets. So, I wonder if 4:00 / km interval pace is already doable if you take a little longer rest in between.
Another interesting observation is that the last stride is in same range as the first interval. Strides are about activation, the intervals provide the benefit - more rest between the stride and the start of interval could be beneficial. I usually incorporate my strides like this (warmup zone 1/2, strides + recovery, warmup zone 1/2, main training) that way you start your main training fresh
For example my setup for tomorrow: between 15 sec strides I take 60 - 90 sec rest, between strides and main training 3 min
Furthermore, this session would suggest your 10k time will soon be bested :)
Great work!