12x400 TRACK WORKOUT *short rest!* | ANGEL WING WEDNESDAY - Emma Abrahamson

This is a quick summary of 12x400 TRACK WORKOUT short rest! | ANGEL WING WEDNESDAY from Emma Abrahamson. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The workout is a progressive track session: 12 × 400 m repeats with 60‑second rests between each interval.
• Starts at a slow, easy pace (around 6:16 min/mile) and each subsequent repeat gets about 1 second faster, aiming to finish the last 400 m at roughly a 5:50 min/mile effort.
• Short rest (1 minute) makes it feel like a mix of tempo and speed work—great for building speed endurance for marathon training.
• Warm‑up includes easy jog, drills, and a few strides; having a running partner (like Michelle) can help keep motivation high.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic drills + 2‑3 strides

Main set: 12 × 400 m on the track
  • Interval 1: 400 m @ ~6:16 min/mile pace
  • Interval 2: 400 m @ ~6:15
  • …
  • Interval 12: 400 m @ ~5:50 min/mile (all‑out effort)
  • Rest: 60 seconds jog/walk between each repeat

Cool‑down: 5‑10 min easy jog + stretch

Tips to Try Today

• Keep the rest strictly to 60 seconds; the short recovery forces you to hold a higher intensity throughout.
• Use a progressive pacing strategy: start comfortable, then shave a second off each interval—this builds mental toughness.
• Run with a friend or use a pacing app to stay on target and keep motivation high.

Give this workout a try and feel free to customise the paces in your Pacing app to match your own fitness level. Good luck, and enjoy the speed boost! 🚀

References

• 12x400 TRACK WORKOUT short rest! | ANGEL WING WEDNESDAY - YouTube (YouTube Video)

Workout - Angel Wing Progressive 400s

• 10min @ 5'36''/km
• 400m @ 6'16''/mi
• 1min rest
• 400m @ 6'14''/mi
• 1min rest
• 400m @ 6'11''/mi
• 1min rest
• 400m @ 6'09''/mi
• 1min rest
• 400m @ 6'07''/mi
• 1min rest
• 400m @ 6'04''/mi
• 1min rest
• 400m @ 6'02''/mi
• 1min rest
• 400m @ 5'59''/mi
• 1min rest
• 400m @ 5'57''/mi
• 1min rest
• 400m @ 5'55''/mi
• 1min rest
• 400m @ 5'52''/mi
• 1min rest
• 400m @ 5'50''/mi
• 1min rest
• 5min @ 5'54''/km

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