Angel Wing Progressive 400s

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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Emma Abrahamson’s “12x400 TRACK WORKOUT short rest! | ANGEL WING WEDNESDAY” is worthwhile. Here we break down the essentials so you can try it today. Check the full video for complete details.

Key points

• This is a progressive track workout: 12 × 400 m repeats separated by 60-second recovery periods.
• Begin at a relaxed, controlled tempo (approximately 6:16 min/mile), then quicken roughly one second per interval, building toward the final 400 m at around 5:50 min/mile.
• The short recovery window creates a hybrid of tempo and speed work, useful for developing speed endurance during marathon training.
• The session needs an easy jog, dynamic drills, and several strides to warm up. Having a training partner (like Michelle) helps sustain focus and energy.

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

• Stick to the 60-second rest periods strictly. The short recovery ensures you maintain higher intensity across all repeats.
• Apply a progressive pacing approach by starting relaxed and dropping roughly one second per lap.
• Grab a training partner or use a pacing app to stay locked on pace.

Try this workout and adjust the target paces in your Pacing app to match your fitness level.

References

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