Mastering the Pro Running Training Session: Step-by-Step Guide to 20x400m - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Mastering the Pro Running Training Session: Step‑by‑Step Guide to 20x400m from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The session builds control over fast 400 m repeats, improves speed, running economy and endurance while teaching you to lower heart‑rate between reps.
Use 60 seconds recovery to catch your breath, sip a drink, and practice race‑day nutrition.
Start on the same surface you’ll race on (track or road) and train the glutes, hamstrings and quads for powerful 400 m effort.
Progress gradually: 5×200 m → 5×400 m → 8, 10, 12, 15, 18, 20 reps. Adjust the pace from comfortable marathon/half‑marathon pace up toward 5K pace as you get stronger.
Mental tricks: break the 20 reps into sets of 4‑5 (e.g., 5 × 4) to stay focused and boost toughness.

Workout Example

Warm‑up – 10‑15 min easy jog, dynamic stretches, 4‑6 strides at goal 400 m pace.
Main set – 20 × 400 m on a track (or 0.4 km on a road loop) with 60 seconds easy jog or walk between each.
- Pace suggestion: start at your marathon pace (≈3 min / km) for the first 8‑10 reps; as fitness improves, drop to half‑marathon or 5K pace (≈4 min / km) for the later reps.
Cool‑down – 5‑10 min easy running, easy strides.

Tip: Use the 60‑second interval to sip a gel or sports drink and train your gut to absorb fuel at speed.

Closing Note: Give the 20×400 m session a go, and feel free to tailor the paces to match your current fitness using the Pacing app. You’ll boost speed, stamina and mental grit – all while having a solid framework to track progress. Happy running!