16 x 400m reps | Speed Workout | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “16 x 400m reps | Speed Workout” from The FOD Runner. It’s a solid 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

Purpose: Train at 10K race pace while learning to tolerate a high heart‑rate with very short recovery.
Structure: 16 repeats of 400 m, each run and recovered within a 2‑minute block (e.g., 1:25‑1:30 for the 400 m, then ~35‑45 seconds rest).
Intensity: Aim for your 10K race pace (adjust the 400 m time to match your own 10K pace).
Tips: Use a stopwatch or the Pacing app to set a 2‑minute window, keep the rest short, and stay aware of hills or wind that may affect pacing.

Workout Example

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

Main set (2‑minute blocks):
  • 400 m at 10K pace (≈1:25‑1:30 per rep, depending on your speed)
  • Rest for the remainder of the 2‑minute window (≈35‑45 s)
  • Repeat 16 times

Cool‑down: 10 min easy jog + stretch

Adjust the target 400 m time to match your own 10K pace (e.g., if your 10K pace is 5:00 / mi, aim for ~1:30 per 400 m.)

Closing Note

Give this high‑intensity 400‑meter repeat workout a try and tweak the paces in the Pacing app to fit your own speed. You’ll build speed, confidence, and a strong race‑day heart‑rate tolerance. Happy running!