Marathon Speed: 10x400m Repeats

Workout - Marathon Speed: 10x400m Repeats

• 2.4km @ 8'00''/mi
• 10 lots of:
  • 400m @ 6'00''/mi
  • 1min 30s rest
• 3.2km @ 7'30''/mi

Ready to start training?

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

Try in App Now

workout/marathon-speed-10x400m-repeats-64e26bde

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

Intro: Here’s what stands out from TRAINING FOR BRIGHTON MARATHON - WEEK 1 by EDDBUD, a road map for the start of your week. We’ve pulled the key pieces so you can run the session today. Watch the full video for all the context.

Key Points:

• Build your aerobic base with easy runs at 8 minutes per mile, holding your heart rate steady in the moderate zone.
• Mix in some speed work with brief jog recoveries to build strength and race confidence. This week calls for 10 x 400 m repeats at sub-6 min/mi pace (roughly 5K speed). For workout structure, see our breakdown on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Roll with the conditions. If wind or weather gets rough, drop your pace or trim the distance. Wear something cushioned (Adios Pro 3) for long runs, a lighter shoe (Vaporfly) for fast reps.
• The week totals about 40 mi (64.8 km) across 5 h 30 min of running with 1,916 ft of elevation.

Workout example (Wednesday):

1. Warm-up: 1-2 mi of easy jogging.
2. Main set: 10 x 400 m at 5K pace (under 6 min/mi) with 90 sec recovery jogs between each. For more on workout types, read Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
3. Cool-down: 2-3 mi at around 7:20 min/mi.
4. Optional: tack on a couple of miles at 7:30 min/mi to feel the difference.

Weekly snapshot:

• Mon: rest (traveling).
• Tue: 7 mi easy at ~8 min/mi (steady HR).
• Wed: 7.1 mi (the 10 x 400 m speed set included).
• Thu: 8-10 min/mi base miles (weather-adjusted).
• Fri: 30-min easy run (around 3.75 mi).
• Sat: easy 5K (softer ground, go with a firmer shoe).
• Sun: long run 14 mi at ~7:20 min/mi, HR 129 bpm, with a few faster pushes scattered throughout.

Next week preview:

• Keep the same mileage range, but stretch the long run to about 15 mi. A Wednesday fartlek and some marathon-pace work will add pacing variety. The same blend works for a marathon or a shorter distance. For more on race-specific training, see our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Closing note: Try this week’s balance of easy miles, speed work, and flexible pacing, and tweak the numbers in the Pacing app as needed. Have a good week heading toward Brighton.

References

• TRAINING FOR BRIGHTON MARATHON - WEEK 1 - VAPORFLY or ADIOS PRO 3? - SHOES, SESSIONS & SCHEDULE - YouTube (YouTube Video)