Short, fast, and effective. 400-meter intervals are the workout that will elevate your speed to the next level.

Short, fast, and effective. The 10×400 meters on the track is a workout that never goes out of style. By running at high speed with controlled rest, you train your body to operate efficiently at an intensity well above what you can sustain in a race. It may be painful in the moment, but it yields results over time.

Maintain a steady pace throughout the session and resist the temptation to start too hard on the first intervals.

Also Read: Long threshold intervals – Improve your aerobic threshold

Session facts

Purpose

The goal is to develop speed and running economy while training the ability to maintain high speeds during repeated short efforts. The session is performed at an intensity significantly above threshold pace and serves as an effective complement to longer interval workouts. It trains fast-twitch muscle fibers and improves stride length and frequency.

Warm-up — 15 min

• 15-20 minutes of jogging
• 5 acceleration runs (about 100 meters)

Main set — approx. 20 min

• 10x 400 meters
• 90 seconds of rest
• Do not stand still during rest; walk or jog!

Cooldown — 10 min

• Jog/walk for 10 minutes to flush out the body

Read More – RUNNING TRAINING: Easy and Long – the key to strong base conditioning

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