High-Altitude 400m Repeats
Workout - High-Altitude 400m Repeats
- 10min @ 5'30''/km
- 6 lots of:
- 400m @ 4'00''/km
- 1min 30s rest
- 10min @ 6'00''/km
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A summary of “A Runner’s Interval Training at 8,000’ / 2438 m | Perfect Altitude?” by Seth James DeMoor. The full video goes deeper; here are the main takeaways so you can run this workout now.
Key points:
- Training at 8,000 feet builds aerobic strength and toughens the legs.
- The cinder track means adjusting your stride and how you apply power.
- Running at altitude is hard, but you’ll see faster paces back at sea level.
- Wear minimal layers. Seth ditched a windbreaker even at 36 F.
Workout:
- 10-minute easy jog on the cinder track.
- 6 x 400 m repeats at a hard but manageable effort (around 85% max HR), with 90 seconds of easy jogging between reps.
- 10-minute easy run to finish.
Adjust the rep count or distance to your fitness, and set target zones in the Pacing app.
Closing note: try this altitude interval session this week and use the Pacing app to tune paces and reps to your fitness.