Sage's 400m Economy Repeats
Workout - Sage's 400m Economy Repeats
- 10min @ 7'00''/km
- 12 lots of:
- 400m @ 4'30''/km
- 1min 30s rest
- 5min @ 7'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Quick summary
Video: “20x400m Track Economy Workout | Sage Canaday TRAINING FOR A 2:18 MARATHON” by VO2maxProductions.
Sage Canaday’s 20 × 400 m track economy workout on VO2maxProductions breaks down a proven training approach. We’re unpacking the method here so you can run it this week. Head to the full video for additional context and detail.
Key training concepts
- Leg turnover and power: 400-m repeats train rapid leg turnover and recruit fast-twitch muscle fibers used for flat-running speed.
- Speed for marathon: these repeats sit well above marathon pace. Target 70 to 73 seconds per 400 m, roughly 2 seconds faster per lap than race pace, to hone leg speed and running economy.
- High-volume, low-rest: 16-20 reps with ~1:30 recovery jogs sustains intensity without overloading the system.
- Wind management: begin each rep at a different 200-m marker to vary wind exposure across the workout.
- Complementary strength work: pair the track work with hex bar deadlifts, hamstring curls, and glute activation.
Workout example
Warm-up: 10-15 min easy jog + dynamic drills
Main Set: 20 × 400 m repeats
- Target 400 m time: 70-73 seconds (adjust +2-3 s if windy or altitude)
- Rest: 1:30 jog or easy run between reps (about 1½ min)
- Optional: Alternate starting line every 200 m to change wind exposure.
Cool-down: 4-4.5 mi (about 6.5 km) easy jogTip: strong wind (20-30 km/h) warrants adding 2-3 seconds per rep. Prioritize steady form over pace targets.
Closing note
Run this workout this week and adjust the paces for your marathon goal using the Pacing app.