400m Reps For 10K TRAINING In The ASICS NOVABLAST | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 400m Reps For 10K TRAINING In The ASICS NOVABLAST 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:

10 × 400 m repeats are the core speed session for a 10 k training block.
Aim for roughly 73 seconds per 400 m (about 5:50 / mile pace) to boost leg turnover and cadence.
A 3.5‑mile easy warm‑up gets the body ready without over‑striding.
Focus on quick, light foot‑strikes; keep the stride short and the knees high.
Use a track (or flat, measured surface) to monitor true pace and cadence.

Workout Example:

Warm‑up: 3.5 mi (≈ 5.6 km) at an easy, comfortable pace.
Main set: 10 × 400 m on the track.
- Target: ~73 s each (≈ 5:50 / mile).
- Recovery: Jog or walk 200 m (or 1 min) between reps to keep heart rate in the aerobic zone.
Cool‑down: ½ mi easy jog.

Practical Tips:

Track your cadence with a watch or phone app; aim for 170–180 spm.
Keep the effort “lung‑busting” but sustainable—don’t sprint all‑out on every rep.
If 73 s feels too fast, start at 80 s and shave seconds each week.
Adjust the paces in the Pacing app to match your own fitness level.

Closing Note: Give the 10 × 400 m session a go this week and feel the boost in speed and confidence for your 10 k! Remember you can tailor the intervals and recovery to suit your own pace—just plug the numbers into your Pacing app and hit the track. Happy running!