Habit-Forming 400m Repeats
Workout - Habit-Forming 400m Repeats
- 10min @ 6'00''/km
- 5 lots of:
- 400m @ 4'50''/km
- 1min 30s rest
- 10min @ 6'30''/km
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Intro
Emma Abrahamson’s “FIRST TRACK WORKOUT | 12 DAYS OF VLOGMAS (Day 8)”. The core takeaways so you can apply them. Watch the full video for context.
Key points
- Mindset matters. Daily runs need to be non-negotiable, whether you’re sore, tired, or busy.
- Keep racing goals front and center. Skipping workouts adds up.
- Habit over motivation. Once running becomes routine, the initial friction goes away.
- Make training time a priority if you want to hit your targets.
- Simple daily routine: warm-up, workout, cool-down. Emma demonstrates a track session (specific paces not given) while stressing consistency.
Workout example (as shown in the video)
- Warm-up: 5 to 10 min easy jog with dynamic stretching.
- Main set: a track workout (exact reps and paces not spelled out). Structure to build from:
- 4 to 6 repeats of a short distance (e.g., 400 m) at hard but manageable effort.
- Light jog or walk for 60 to 90 sec between repeats.
- Cool-down: easy jog and stretching.
Adjust reps, distance, and rest to your fitness. Log it in the Pacing app and dial in your speeds.
Closing note
Run this workout, adjust reps, and stay consistent.
References
- FIRST TRACK WORKOUT | 12 DAYS OF VLOGMAS (Day 8) - YouTube (YouTube Video)