200-200-400 Speed Repeats

Workout - 200-200-400 Speed Repeats

• 10min @ 6'00''/km
• 5 lots of:
  • 200m @ 2'50''/km
  • 45s rest
  • 200m @ 2'50''/km
  • 1min 30s rest
  • 400m @ 2'50''/km
  • 45s rest
• 10min @ 6'30''/km

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Intro: Quick breakdown of I RAN A 2:50K PACE 400M REP… AND DIDN’T CRASH AND BURN! Chasing 15 from The FOD Runner. The video is worth a full watch; here’s the essentials so you can run this session.

Key points

• Five sets of a 200 m + 200 m + 400 m ladder.
• Target pace: around 2:50/km (~4:32/mi) for the hard efforts.
• Recovery is what makes this work. Jog 45 s after the first 200 m, 90 s after the second 200 m, then 45 s after the 400 m before starting the next 200 m. That brief 45-second turnaround after the 400 m makes the format punishing.
• The 90-second gap after the second 200 m is a breather between sets, but it lands mid-sequence rather than at the end. Mentally tricky.
• Warm up with easy running plus drills and strides.

Workout example

Warm-up: 10–15 min easy + 4–6 x 100 m strides

Repeat 5 times:
  - 200 m at easy (~2:50/km), 45 s jog recovery
  - 200 m at easy, 90 s jog recovery
  - 400 m at 2:50/km pace, 45 s jog recovery
  (After the 400 m, go straight into the next 200 m)

Cool-down: 5–10 min easy

Hard repeats total around 2.5 mi (~4 km), all under 4:30/mi.

Tip: Dial back the first set slightly, then let pace settle into rhythm. Keep the 45-second recoveries honest. Sharp transitions help hold momentum.

Closing note: Try this workout this week and fine-tune paces in the Pacing app. Watch the full video for the author’s race updates and detail.

References

• I RAN A 2:50K PACE 400M REP… AND DIDN’T CRASH AND BURN! Chasing 15 - YouTube (YouTube Video)