Classic 400m Speed Repeats

Workout - Classic 400m Speed Repeats

• 10min @ 6'20''/km
• 6 lots of:
  • 400m @ 5'00''/km
  • 3min rest
• 10min @ 7'30''/km

Ready to start training?

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

Try in App Now

workout/classic-400m-speed-repeats-1352a04c

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

Intro: Lee Grantham’s The #1 Mistake Runners Make: How to Optimise Your Training for Maximum Progress reveals what’s really holding most runners back. We’ve pulled the essentials from this video so you can start applying these methods immediately. For a complete walkthrough of the principles, watch the full version.

Key Points:

• Running all sessions at similar intensity holds back both speed and endurance development.
• The foundation of an effective week rests on three components: speed intervals, easy/recovery runs, and a long, zone‑2 run.
• Let effort—measured by heart rate or perceived exertion—guide your pacing on easier days, not rigid pace targets.
• Include one rest day weekly and build up your interval training volume gradually over time.

Workout Example:

• Wednesday – Speed Intervals (4‑6 km total): Pick a format—10 × 600 m, 12 × 400 m, or 15 × 300 m—with active recovery segments matching each interval’s length. If you’re starting out, keep it conservative at 2‑3 km and progress from there.
• Sunday – Long Run: 60–120 minutes of relaxed, zone‑2 running at a sustainable pace. Advanced runners can push toward 2 hours; beginners can build from 8–10 km at roughly 6 min/km.
• Easy/Recovery Days: These runs happen at a genuinely relaxed pace—well beneath your race speed—to let your legs repair and strengthen your aerobic base.

Closing Note: Test this three-day framework this week, tuning the interval distances and long-run length to where you are right now. You can set custom paces in the Pacing app matched to your own targets. Keep it enjoyable, train regularly, and improvements follow naturally.

References

• The #1 Mistake Runners Make: How to Optimise Your Training for Maximum Progress - YouTube (YouTube Video)