Classic 400m Speed Repeats

Workout - Classic 400m Speed Repeats

• 20min @ 6'00''/km
• 7 lots of:
  • 400m @ 4'50''/km
  • 1min 45s rest
• 12min 30s @ 6'00''/km

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Quick summary

Video: TOP 3 REASONS WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS (Vo2maxProductions)

This summarizes TOP 3 REASONS WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS from Vo2maxProductions. Below are the main takeaways and a sample workout you can start running this week. For more context and coaching tips, watch the full video.

Key points

• Build an aerobic base first. Log easy-pace (conversational) miles or kilometers and gradually build your weekly volume before adding high-intensity sessions.
• Speed work improves muscle power and form. Short, fast intervals build stride length, cadence (typically 180 to 200 spm), and hip extension strength, which makes your usual paces feel less taxing.
• Cardiovascular and metabolic boost. High-intensity intervals lift heart rate and lung capacity, build lactate tolerance, and rev up metabolism so you burn more calories even on rest days.

Sample workout (adaptable to your paces)

1. Warm-up. 10 to 15 min easy jog (conversational pace).
2. Speed interval. 6 to 8 × 400 m repeats faster than 5k race pace (or 800 to 1000 m repeats at slightly slower than 5k pace). Take 90 to 120 seconds recovery between reps.
3. Cool-down. 10 min easy jog.

How to customise: load the Pacing app, set your interval distance and target pace (for example 400 m at 5k pace plus 30 s rest). Vary the repeat count (6 to 10) and rest intervals based on your current fitness.

Closing note

Try this speed-focused workout within the week and dial in the paces for your training level. A couple of high-intensity intervals will make your long runs feel snappier, lift your cardiovascular fitness, and keep your metabolism firing. Use the Pacing app to adjust the workout to your pace.

References

• TOP 3 REASONS WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS | Sage Canaday high intensity training - YouTube (YouTube Video)