Emma's 400m Speed Test

Workout - Emma's 400m Speed Test

• 0.0mi @ 9'00''/mi
• 4 lots of:
  • 100m @ 4'00''/km
  • 1min rest
• 5 lots of:
  • 400m @ 5'00''/mi
  • 1min rest
• 0.0mi @ 10'00''/mi

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This breakdown covers COACHING MY SISTER’S TRACK WORKOUT from Emma Abrahamson. Worth your time—we walk through the session so you can run it today. Check the full video for complete details.

Key Points:

• The workout hinges on 400-meter repeats at 5K-race pace (roughly 74-75 seconds per lap, equivalent to a 5-minute mile). This type of speed work builds racing fitness, and Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time goes deeper into other approaches to sharpen your performance.
• Between repeats, jog at an easy pace for 1 minute—no walking, no sprinting—to keep oxygen moving and ready yourself for the next interval.
• Emma’s approach includes both warm-up and cool-down. She starts with a 2-mile easy run and finishes with a relaxed jog; both are crucial for injury prevention.
• Quick tip: keep the recovery jog comfortable, stay relaxed, and grab a pacing app to lock in your lap times.

Workout Example:

1. 2-mile easy warm-up (run at an easy pace, add a few strides to get your legs ready for faster work).
2. 4–5 × 400 m at 5K pace (≈ 74-75 sec per lap). Jog 1 min easy between each repeat for active recovery. This format shows up often in solid training plans, and Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explains the reasoning and offers other variations to try.
3. Cool-down: 5–10 minutes of easy jogging, gradually slowing as your heart rate comes down.

Closing Note:

Grab your watch or open the Pacing app, set your 400 m target, and run this session. Adjust the repeats or the pace based on your current fitness. It’s excellent for 5K training, and these speed-building principles apply to any distance. Want to extend to longer races? Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance shows how to apply the same thinking to the 10K.

Have fun and keep those legs moving.

References

• COACHING MY SISTER’S TRACK WORKOUT - YouTube (YouTube Video)