Form-Focused 400m Repeats
Workout - Form-Focused 400m Repeats
- 10min @ 7'00''/km
- 6 lots of:
- 400m @ 4'30''/km
- 2min rest
- 5min @ 7'30''/km
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Intro
The video Running Form Drills: 7 Drills That Improve Speed and Form from StrengthRunning covers a lot of ground. We’ve pulled out the essentials so you can put these drills into practice right away. Watch the full video for the complete breakdown.
Key Points
- Neuromuscular exercises link your brain and legs more effectively, letting you hold strong form even as tiredness creeps in.
- Whether you’re warming up for a speed session or race, or running a dedicated form-focus workout, these drills fit either purpose.
- Seven drills make up the sequence: A‑Skip, B‑Skip, High Knees, Butt‑Kicks (two variations), Straight‑Leg Bounds, and Carioca.
- Emphasize quick, light foot‑strikes and keep your body upright with a slight forward lean as you work through each movement.
Workout Example
- A‑Skip – 2 × 30 seconds (or 20‑m repeats) with 15 seconds rest.
- B‑Skip – 2 × 30 seconds, same rest.
- High Knees – 2 × 30 seconds, lift knees to hip height.
- Butt‑Kick (standard) – 2 × 30 seconds, try to touch your glutes.
- Butt‑Kick (quick‑step) – 2 × 30 seconds, emphasize rapid ground contact.
- Straight‑Leg Bounds – 2 × 20 meters, move with a light, bouncy rhythm.
- Carioca – 2 × 20 meters, step sideways with crossing legs.
Run through all seven as a warm‑up before a hard workout or interval session, or use the whole sequence as its own form session. Scale the duration and sets based on where you are fitness-wise. Adjust your paces in the Pacing app to fit your own speed zones.
Closing Note
Add these drills to your warm‑up routine or set aside a day just for form work—you’ll notice the change in how smoothly and quickly you move. Customize the intervals in the Pacing app for your own paces, and watch your running get stronger.