Emma's 400m Speed Test

Workout - Emma's 400m Speed Test

• 0.0mi @ 9'00''/mi
• 4 lots of:
  • 100m @ 4'00''/km
  • 1min rest
• 5 lots of:
  • 400m @ 5'00''/mi
  • 1min rest
• 0.0mi @ 10'00''/mi

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This breakdown covers COACHING MY SISTER’S TRACK WORKOUT from Emma Abrahamson. Here’s the session so you can run it today. Watch the full video for the rest.

Key points

• The workout is built on 400-meter repeats at 5K race pace (around 74 to 75 seconds per lap, equivalent to a 5-minute mile). Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers other approaches.
• Between repeats, jog easy for 1 minute. No walking, no sprinting. This keeps oxygen moving and gets you ready for the next interval.
• Emma includes both warm-up and cool-down: a 2-mile easy run to start and a relaxed jog to finish. Both help with injury prevention.
• Quick tip: keep the recovery jog comfortable, stay relaxed, and use a pacing app to lock in lap times.

Workout example

1. 2-mile easy warm-up. Add a few strides to get your legs ready for faster work.
2. 4 to 5 x 400 m at 5K pace (around 74 to 75 sec per lap). Jog 1 min easy between each. Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explains the reasoning and other variations.
3. Cool-down: 5 to 10 minutes of easy jogging, slowing as your heart rate comes down.

Closing note

Grab your watch or open the Pacing app, set your 400 m target, and run the session. Adjust reps or pace to your fitness. The speed-building principles apply to any distance. Want to step up to longer races? Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance shows how to apply the same thinking to the 10K.

Have fun and keep those legs moving.

References

• COACHING MY SISTER’S TRACK WORKOUT - YouTube (YouTube Video)