Cool Down: 800m recovery at easy run pace.Interval #1: 400 meters (0.25 miles) at interval pace.Warm up: 800 meters (0.5 miles) at easy run pace.400 meter running workouts are a staple for any runner – no matter how fast or “slow”!
Simply increase or decrease the warm up, cool down, recovery distance or number of interval repetitions to fit this workout into your training plan. This 400 meter running workout can easily fit into a run of any distance. You’ll be amazed look back on old workouts and remembering how challenging certain paces felt in the beginning. Incorporating 400 meter running workouts into your training plan on a regular basis is a great way to follow your progress and see your fitness improve over time. Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal.įor example, if your goal is to complete an upcoming half marathon running at a 10 minute pace per mile, you’ll want to aim to run those 400 meter intervals at an 8:30 minute pace. Simply take your goal pace for an upcoming race and subtract 90 seconds per mile. If you’re still uncertain as to what pace you should run those 400 meter intervals, you can use your goal pace to help guide you. If you were previously completing 400 meter intervals in 2:05 (an 8:20 pace), try to match that time with each interval in this workout. Look back on previous training plans to determine the average pace at which you completed 400 meter intervals, and use that as a guideline for this workout. In other words, begin where you left off. If you’ve already completed quite a few 400 meter interval workouts, another option is to start things off at your previous “best” pace. Continue to increase your speed until you reach the point at which you feel like you could run no further than a quarter mile. If running at a 10 minute per mile pace didn’t push you to your limits, increase your speed to a 9:45 minute pace for interval #2. Slow down for the recovery, and then increase your pace for the next interval. For example, if your 10k PR was completed running a 10:00 minute/mile pace, run your first 400 meter interval at this speed. 400 meter interval pace – Method 1:Ī great option for one of your first 400 meter interval workouts is to begin with a pace you know you can complete, and gradually increase speed with each interval. Luckily, there are a few different ways to determine your goal pace for each of the intervals. 400 meters is equal to a quarter of a mile, which will certainly fly by on any run.ĭiscovering your threshold pace for a 400 meter interval can be a bit challenging. The key to 400 meter running workouts is increasing your pace quickly enough to get up to speed for the entire interval. Throw in a half mile warm up and half mile cool down and you’ve covered the entire workout in just about 30 minutes.
Simply put, this 400 meter running workout involves running fast for a quarter mile followed by running slowly for a quarter mile, repeated about 6 times. Such as the 400 meter interval repeats in this running workout. I love ramping up the intensity with some intervals to quickly increase my heart rate. When selecting a running workout, I often look for workouts that will challenge me both physically and mentally in a short amount of time. It’s hard to beat the feeling of satisfaction from completing an efficient running workout. We often associate productivity with work or chores, but it can also translate to our running. Whether you’re working on a project, completing household chores, or fitting in a workout – efficiency makes us feel accomplished. There’s hardly anything more satisfying than being really productive in a short amount of time.
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