Form-Focused 400m Repeats

Workout - Form-Focused 400m Repeats

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/formfocused-400m-repeats-b094bb67

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Running Form Drills: 7 Drills That Improve Speed and Form from StrengthRunning covers a lot. We’ve pulled out the essentials so you can run these drills right away. Watch the full video for the breakdown.

Key points

• Neuromuscular drills link brain and legs better, so you hold form even as fatigue creeps in.
• They work as a warm-up for speed sessions and races, or as a stand-alone form workout.
• Seven drills make up the sequence: A-skip, B-skip, high knees, butt-kicks (two variations), straight-leg bounds, and carioca.
• Aim for quick, light foot-strikes. Keep your body upright with a slight forward lean.

Workout example

1. A-skip: 2 x 30 seconds (or 20 m reps) with 15 seconds rest.
2. B-skip: 2 x 30 seconds, same rest.
3. High knees: 2 x 30 seconds, lift knees to hip height.
4. Butt-kick (standard): 2 x 30 seconds, try to touch your glutes.
5. Butt-kick (quick-step): 2 x 30 seconds, fast ground contact.
6. Straight-leg bounds: 2 x 20 m, light bouncy rhythm.
7. Carioca: 2 x 20 m, step sideways with crossing legs.

Run all seven as a warm-up before a hard workout or interval session, or use the whole sequence as a stand-alone form session. Scale the duration and sets to your fitness. Adjust your paces in the Pacing app to fit your own speed zones.

Closing note

Add these drills to your warm-up or set aside a day for form work. You’ll notice how much smoother things feel. Customize the intervals in the Pacing app for your paces.

References

• Running Form Drills: 7 Drills That Improve Speed and Form - YouTube (YouTube Video)