Form Focus 400s
Workout - Form Focus 400s
- 15min @ 6'00''/km
- 2 lots of:
- 30m @ 2'00''/km
- 1min rest
- 30m @ 2'00''/km
- 1min rest
- 30m @ 2'00''/km
- 1min rest
- 5 lots of:
- 400m @ 4'00''/km
- 200m @ 7'00''/km
- 10min @ 7'30''/km
to import the workout after you install it.
Intro
Here’s a breakdown of “FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE!” from Vo2maxProductions. This video covers form principles worth applying to your running. Watch the full video to dig deeper into the analysis.
Key Points
- Cadence matters: Sage’s step rate exceeds 205 spm, which signals over-striding for 5k pace; Spencer demonstrates a more efficient range of 180–190 spm.
- Power & hip extension: Weak glute and hamstring activation paired with tight hip flexors produce choppy, energy-wasting strides.
- Foot strike: Shifting from heel-striking to a mid-foot or plantar-flexed landing reduces braking forces.
- Forward lean & posture: Dial back anterior pelvic tilt and adopt a slight forward angle to let gravity assist your movement.
- Arm swing: Keep your arms close to your torso, avoid excessive vertical motion, and stay relaxed through the elbows.
- Practical drills: Hill sprints, single-leg bounds, skipping, butt-kicks, lunges, and hip-flexor work build strength and mobility.
Workout Example
The best way to apply these cues is through a structured training session. The video features an interval approach—a time-tested method for developing speed and fitness. For more on interval structure and application, our piece on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them walks you through it.
The video outlines this workout:
- Warm-up: 10–15 min at an easy pace.
- Main set: 2 × 4 × 400 m at 6:9 per 400 m (≈ 4:40 / mi, 69 sec per 400 m). Sage’s college 5k PR pace sets the intensity, making this a solid speed session. For other ways to work at this distance, Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time offers additional approaches.
- Recovery: 2-minute easy jog between repeats.
- Cool-down: 5–10 min at an easy effort. Adjust the paces to match your fitness using the Pacing app.
Closing Note
Test these form corrections and the 2×4×400 session—scale the speeds based on your current level and watch the full video for additional context. Solid running form and structured training apply across all distances. Whether you’re working toward a 5k PR or building for longer efforts, the same principles hold. Check out Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for distance-specific guidance. Enjoy your runs! 🚀
References
- FORM ANALYSIS: ELIUD KIPCHOGES MARATHON PACE! Ft. @TheAthleteSpecial |Sage Running Technique &Tips - YouTube (YouTube Video)