High-Altitude 400m Repeats
Workout - High-Altitude 400m Repeats
- 10min @ 5'30''/km
- 6 lots of:
- 400m @ 4'00''/km
- 1min 30s rest
- 10min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Here’s a summary of A Runner’s Interval Training at 8,000’ / 2438 m | Perfect Altitude? by Seth James DeMoor. The full video goes deeper into the details—we’re pulling out the main takeaways so you can run this workout immediately. Be sure to watch the complete version for the full context.
Key Points:
- High-altitude training at 8,000 feet builds aerobic strength and toughens your legs.
- The cinder track surface demands that you adjust your stride and power application.
- Running at altitude is taxing, but the benefits show up as faster paces when you return to sea level.
- Wear minimal layers—the author ditched a windbreaker despite 36 °F temperatures.
Workout Example:
- Start with a 10-minute easy jog on the cinder track.
- Complete 6 × 400 m repeats at a hard yet manageable effort level (roughly 85% max HR), taking 90 seconds of easy jogging between each interval.
- Finish with a 10-minute easy run. Modify the repeat count or distance to fit your current fitness, and dial in your target zones using the Pacing app.
Closing Note: Give this altitude-based interval session a shot this week. Use the Pacing app to adjust your paces and repeats to match your fitness level. Push through the effort at elevation and notice the speed gains when you run on flat roads.