400m Rep Workout With No GPS Watch & Training Update | FOD Runner - The FOD Runner
Intro: This is a quick summary of “400m Rep Workout With No GPS Watch & Training Update” from The FOD Runner. 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:
- 12 repeats of 400 m (about 0.25 mi) aimed at 10 k race pace, roughly 1:24–1:27 per rep (a bit faster if you can).
- No GPS watch – the runner used simple point‑to‑point markers and kept rest under a minute.
- Warm‑up not detailed, but the focus was on maintaining form, staying relaxed, and keeping heart rate high.
- Flexibility: can be done as 3 × 4 reps or 4 × 3 depending on how you feel and the weather.
Workout example:
- Warm‑up 10‑15 min easy running.
- 12 × 400 m on a flat surface or track
- Target 10 k pace (~1:24‑1:27 per 400 m).
- Keep the rest between reps to 30‑60 seconds (just jog or walk back to the start).
- Cool‑down 5‑10 min easy jog.
If you don’t have a watch, mark the start and finish points and count steps or use a phone app to time the intervals.
Closing note: Give this 400 m rep session a go and tweak the pace to match your current 10 k speed in the Pacing app. Have fun, stay safe, and keep building that speed!
References
Workout - Feel-Based 10k Repeats
- 12min @ 6'00''/km
- 12 lots of:
- 400m @ 3'34''/km
- 45s rest
- 7min @ 6'30''/km
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