The Ultimate 20x400m Speed Session
Workout - The Ultimate 20x400m Speed Session
- 15min @ 8'00''/km
- 5 lots of:
- 100m @ 4'00''/km
- 10 lots of:
- 400m @ 6'00''/km
- 1min rest
- 5 lots of:
- 400m @ 5'30''/km
- 1min rest
- 5 lots of:
- 400m @ 4'30''/km
- 1min rest
- 12min @ 8'30''/km
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Intro: Lee Grantham walks through “Mastering the Pro Running Training Session: Step-by-Step Guide to 20x400m” in a video worth watching. The essentials are below so you can run it now. Watch the full video for the detail.
Key points
- The workout builds control through rapid 400 m repeats while refining speed, running economy, and endurance. It also trains faster recovery between efforts.
- Take 60 seconds between repeats to catch your breath, drink, and get comfortable fueling on the move.
- Train on the surface you’ll race on (track or road) and strengthen the glutes, hamstrings, and quads.
- Progress: 5 x 200 m, then 5 x 400 m, then 8, 10, 12, 15, 18, and 20 reps. Start at easy marathon or half-marathon pace and shift toward 5K speed as fitness improves.
- Mentally, break the 20 reps into chunks of 4-5 (e.g., 5 x 4) to keep focus.
Workout example
- Warm-up: 10-15 minutes easy plus dynamic stretching, then 4-6 strides at goal 400 m pace.
- Main set: 20 x 400 m on a track (or 0.4 km on a road loop) with 60 seconds of easy jog or walk between each.
- Pacing: target marathon pace (about 3 min/km) for the first 8-10 reps, then half-marathon or 5K pace (about 4 min/km) for the final reps as fitness allows.
- Cool-down: 5-10 minutes relaxed running and a few easy strides.
Tip: use the 60-second windows to take a gel or sports drink and train your stomach to absorb fuel under effort.
Closing note: try the 20 x 400 m and adjust paces to your fitness in the Pacing app.