10k Track Speed: 10x400m

Workout - 10k Track Speed: 10x400m

• 5.6km @ 6'00''/km
• 10 lots of:
  • 400m @ 3'38''/km
  • 1min 15s rest
• 800m @ 7'30''/km

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Curious about the 400m repeat workout featured in 400m Reps For 10K TRAINING In The ASICS NOVABLAST from The FOD Runner? We’ve pulled together the core takeaways so you can run it yourself. The full video has more nuance, so it’s worth watching if you want the complete breakdown.

Key Points:

• 10 × 400 m repeats form the backbone of a solid 10 k training block.
• Target roughly 73 seconds per 400 m (equivalent to 5:50 / mile pace) to build leg speed and improve your step frequency.
• A 3.5‑mile easy warm‑up prepares your body while avoiding the trap of overstriding.
• Strike the ground with a quick, light touch; shorten your stride and drive your knees.
• Run on a track or another accurately measured, even surface to nail your pace and count your cadence.

Workout Example:

1. Warm‑up: 3.5 mi (≈ 5.6 km) at an easy, conversational pace.
2. Main set: 10 × 400 m on the track.
   • Target: ~73 s per rep (≈ 5:50 / mile).
   • Recovery: Jog or walk 200 m (or 1 min) between repeats to keep your aerobic system engaged.
3. Cool‑down: ½ mi easy recovery jog.

Practical Tips:

• Monitor your cadence using a running watch or app—shoot for 170–180 steps per minute.
• Work hard enough that your lungs feel the effort, but stay in control; this isn’t a sprint.
• If 73 s is out of reach right now, begin at 80 s and chip away each week.
• Use the Pacing app to dial in speeds that match where you are fitness-wise.

Try It Out: Test-drive this 10 × 400 m session and you’ll likely notice sharper legs and more race-ready speed for your 10 k. The intervals and rest periods can flex to fit your own fitness—load your pace targets into your Pacing app and get on the track. Run strong!

References

• 400m Reps For 10K TRAINING In The ASICS NOVABLAST | FOD Runner - YouTube (YouTube Video)