Paced for Speed: 400m & 200m Repeats

Workout - Paced for Speed: 400m & 200m Repeats

• 10min @ 9'00''/mi
• 8 lots of:
  • 400m @ 4'35''/mi
  • 1min 15s rest
• 4 lots of:
  • 200m @ 4'17''/mi
  • 1min 15s rest
• 5min @ 8'30''/mi

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Intro: Here’s a quick overview of I RAN A 2:48K PACE 400M REP… THEN BLEW UP! Chasing 15 from The FOD Runner. The key points are below so you can try the workout right away. Watch the full video for the details.

Key points

• A speed-focused interval session built to sharpen 5K pace and work toward breaking the 16-minute barrier. A practical demonstration of techniques in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Warm-up includes a 3-mile easy run plus drills/strides (high knees, butt kicks, skips) and four 20-second strides to activate fast-twitch muscles.
• Main set: 8 x 400 m repeats followed by 4 x 200 m repeats, each with about 75 seconds of recovery.
• Target paces around 4:30–4:40/mi for the 400 m reps (~1:07–1:10 per 400 m) and slightly faster for the 200 m reps.
• Don’t push all-out. The runner hit a painful tie-up when going too hard in the second half.

Workout example

1. Warm-up: 3 mi easy + drills (high knees, butt kicks, skips) + 4 x 20 sec strides.
2. Main set
   • 8 x 400 m at ~1:07–1:10 each, 75 sec recovery (jog or walk).
   • 4 x 200 m at ~30–34 sec each, 75 sec recovery.
3. Cool-down: 1–2 mi easy, focus on steady breathing.

Tip: If 75 sec recovery is too short, add a few seconds; too long, trim it. Recovery length helps you stay just under lactate threshold. The science is in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Closing note: Try this speed-interval session and adjust paces in the Pacing app to your fitness. The same methods transfer to longer distances, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Watch the full video for context and motivation.

References

• I RAN A 2:48K PACE 400M REP… THEN BLEW UP! Chasing 15 - YouTube (YouTube Video)