Form Focus 400s

Workout - Form Focus 400s

• 15min @ 6'00''/km
• 2 lots of:
  • 30m @ 2'00''/km
  • 1min rest
  • 30m @ 2'00''/km
  • 1min rest
  • 30m @ 2'00''/km
  • 1min rest
• 5 lots of:
  • 400m @ 4'00''/km
  • 200m @ 7'00''/km
• 10min @ 7'30''/km

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Intro

Here’s a breakdown of “FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE!” from Vo2maxProductions. Form principles worth applying. Watch the full video for the analysis.

Key points

• Cadence: Sage’s step rate exceeds 205 spm, indicating over-striding for 5k pace. Spencer shows a more efficient 180 to 190 spm.
• Power and hip extension: weak glute and hamstring activation plus tight hip flexors produce choppy, wasteful strides.
• Foot strike: shifting from heel-striking to a mid-foot or plantar-flexed landing reduces braking forces.
• Forward lean and posture: dial back anterior pelvic tilt and use a slight forward angle.
• Arm swing: arms close to torso, no excessive vertical motion, relaxed elbows.
• Drills: hill sprints, single-leg bounds, skipping, butt-kicks, lunges, hip-flexor work.

Workout example

Apply these cues through a structured session. For more on interval structure, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

The video outlines:

• Warm-up: 10 to 15 min easy.
• Main set: 2 x 4 x 400 m at 69 sec per 400 m (around 4:40/mi). Sage’s college 5k PR pace sets the intensity. For other approaches, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Recovery: 2-min easy jog between repeats.
• Cool-down: 5 to 10 min easy.

Adjust paces to your fitness in the Pacing app.

Closing note

Try the form corrections and the 2 x 4 x 400 session and scale speeds to your level. The principles work across distances. For distance-specific guidance, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

References

• FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE! Ft. ‪@TheAthleteSpecial‬ |Sage Running Technique &Tips - YouTube (YouTube Video)