Angel Wing Progressive 400s

Workout - Angel Wing Progressive 400s

• 10min @ 5'36''/km
• 400m @ 6'16''/mi
• 1min rest
• 400m @ 6'14''/mi
• 1min rest
• 400m @ 6'11''/mi
• 1min rest
• 400m @ 6'09''/mi
• 1min rest
• 400m @ 6'07''/mi
• 1min rest
• 400m @ 6'04''/mi
• 1min rest
• 400m @ 6'02''/mi
• 1min rest
• 400m @ 5'59''/mi
• 1min rest
• 400m @ 5'57''/mi
• 1min rest
• 400m @ 5'55''/mi
• 1min rest
• 400m @ 5'52''/mi
• 1min rest
• 400m @ 5'50''/mi
• 1min rest
• 5min @ 5'54''/km

Ready to start training?

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

Try in App Now

workout/angel-wing-progressive-400s-47c287dc

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

Emma Abrahamson’s 12x400 TRACK WORKOUT short rest! | ANGEL WING WEDNESDAY is definitely worthwhile—here we break down the essentials so you can try it today. Check the full video for complete details, but here’s the summary.

Key Points

• This is a progressive track workout consisting of 12 × 400 m repeats separated by 60‑second recovery periods.
• Begin at a relaxed, controlled tempo (approximately 6:16 min/mile), then quicken roughly one second per interval, building toward the final 400 m at around 5:50 min/mile.
• The short recovery window creates a hybrid of tempo and speed work, ideal for developing speed endurance during marathon training.
• The session requires an easy jog, dynamic drills, and several strides to warm up; having a training partner (like Michelle) helps sustain focus and energy.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic drills + 2‑3 strides

Main set: 12 × 400 m on the track
  • Interval 1: 400 m @ ~6:16 min/mile pace
  • Interval 2: 400 m @ ~6:15
  • …
  • Interval 12: 400 m @ ~5:50 min/mile (all‑out effort)
  • Rest: 60 seconds jog/walk between each repeat

Cool‑down: 5‑10 min easy jog + stretch

Tips to Try Today

• Stick to the 60-second rest periods strictly—the abbreviated recovery ensures you maintain higher intensity across all repeats.
• Apply a progressive pacing approach by starting relaxed and dropping roughly one second per lap; this builds mental toughness.
• Grab a training partner or use a pacing app to stay locked on pace and maintain motivation throughout.

Try this workout and adjust the target paces in your Pacing app to match your fitness level. Have fun with it, and look forward to the speed gains! 🚀

References

• 12x400 TRACK WORKOUT short rest! | ANGEL WING WEDNESDAY - YouTube (YouTube Video)