Classic 400m Speed Repeats

Workout - Classic 400m Speed Repeats

• 10min @ 6'20''/km
• 6 lots of:
  • 400m @ 5'00''/km
  • 3min rest
• 10min @ 7'30''/km

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Intro: Lee Grantham’s The #1 Mistake Runners Make: How to Optimise Your Training for Maximum Progress covers what holds most runners back. Here are the essentials so you can start applying these methods today. Watch the full video for the complete walkthrough.

Key points:

• Running all sessions at similar intensity holds back both speed and endurance.
• An effective week rests on three components: speed intervals, easy/recovery runs, and a long zone-2 run.
• Let effort, measured by heart rate or perceived exertion, guide your pacing on easier days. Not rigid pace targets.
• Take one rest day a week and build interval training volume gradually.

Workout example:

• Wednesday, speed intervals (4-6 km total): pick a format. 10 x 600 m, 12 x 400 m, or 15 x 300 m, with active recovery segments matching each interval’s length. If you’re starting out, keep it conservative at 2-3 km.
• Sunday, long run: 60-120 minutes of relaxed zone-2 running at a sustainable pace. Advanced runners can push toward 2 hours; beginners can build from 8-10 km at roughly 6 min/km.
• Easy/recovery days: a genuinely relaxed pace, well below race speed, to let your legs recover and build the aerobic base.

Closing note: try this three-day framework this week. Tune the interval distances and long-run length to your current fitness. Set custom paces in the Pacing app matched to your targets. Train regularly and improvements follow.

References

• The #1 Mistake Runners Make: How to Optimise Your Training for Maximum Progress - YouTube (YouTube Video)