200-200-400 Speed Repeats

Workout - 200-200-400 Speed Repeats

• 10min @ 6'00''/km
• 5 lots of:
  • 200m @ 2'50''/km
  • 45s rest
  • 200m @ 2'50''/km
  • 1min 30s rest
  • 400m @ 2'50''/km
  • 45s rest
• 10min @ 6'30''/km

Ready to start training?

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

Try in App Now

workout/200200400-speed-repeats-d6d84652

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

Intro: Quick breakdown of I RAN A 2:50K PACE 400M REP… AND DIDN’T CRASH AND BURN! Chasing 15 from The FOD Runner. The video’s worth watching in full, but here’s the essentials so you can take this session out for a spin. Head over to the full video when you’re ready for deeper context.

Key Points

• The session centers on 5 sets of a 200 m + 200 m + 400 m ladder.
• Target pace: around 2:50 min per km (≈ 4:32 min per mile) for the hard efforts.
• Recovery matters most: jog the first 200 m for 45 s, then 90 s after the second 200 m, then 45 s after the 400 m before launching into the next 200 m. That brief 45-second turnaround following the 400 m is what makes this format punishing.
• The 90-second gap after the second 200 m serves as a breather between sets, though it lands in the middle of the sequence rather than at the end—mentally tricky.
• Warm up with easy running plus drills and strides to get your body ready for the hard work.

Workout Example

Warm‑up: 10‑15 min easy + 4‑6 × 100 m strides

Repeat 5×:
  • 200 m @ easy (≈ 2:50 km) – 45 s jog recovery
  • 200 m @ easy – 90 s jog recovery
  • 400 m @ 2:50 km pace – 45 s jog recovery
  (After the 400 m, immediately turn into the next 200 m)

Cool‑down: 5‑10 min easy

• Hard repeats total around 2.5 mi (≈ 4 km), all under 4:30 min per mile.
• Pro move: dial back the first set slightly, then let your pace settle into rhythm as you progress. Keep those 45-second recoveries honest—sharp transitions help you hold momentum.

Closing Note Give this workout a try this week. Use the Pacing app to fine-tune the paces for where you’re at right now. You should feel faster without the collapse at the end. Check out the full video for more from the author, including race updates and additional detail. Happy running!

References

• I RAN A 2:50K PACE 400M REP… AND DIDN’T CRASH AND BURN! Chasing 15 - YouTube (YouTube Video)