Training session guides

The sessions we use in our plans, explained: what each one is for, how to pace it, and how to get the most from it.

Threshold

16 x 400m Reps: The 5K-Pace Session That Builds Speed and Resilience

A coach's guide to the 16 x 400m session: what it is, why it works, how to pace the reps at 5K effort, and how to adapt it to your level.