Marathon Pace 400m Repeats

Workout - Marathon Pace 400m Repeats

• 15min @ 7'30''/mi
• 16 lots of:
  • 400m @ 5'25''/mi
  • 45s rest
• 12min @ 7'30''/mi

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Here’s what you need to know from Training Week Wrap VLOG March 4th-10th 2019, a training breakdown from Vo2maxProductions. If you watch the full video, you’ll catch even more detail. Most importantly, these workouts are worth stealing for your own training.

Key Points:

• Sage ran 117 mi (≈190 km) over seven days—the kind of weekly mileage that works well for marathons and ultramarathons.
• Three harder sessions made up the week’s quality work, sandwiched between easy runs at roughly 7:30 / mi (aerobic runs of 10‑12 mi daily). These harder sessions are interval work in disguise—they sharpen your legs and teach them to hold faster paces. Our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them digs deeper.
• The plan emphasizes high cadence (≈180 spm), leg strength, and keeping a marathon-goal pace of 5:18 / mi (3:17 / km) even when training on snowy roads.
• Boulder altitude means these paces run slower than what you’d hit at sea level.

Workout Example:

1. Target Workout – 400 m repeats
   • 16 × 400 m repeats on a bike path (400 m measured via GPS).
   • Shoot for a fast marathon-pace effort – around 5:20‑5:30 / mi (or 3:20‑3:30 / km). Sage trains this workout for marathon endurance, but shorter races use the same logic. Check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to see how it translates.
   • Rest about 45 seconds between repeats. Keep the turnover quick.
2. Mileage‑Day – 1‑mile repeats
   • 2 × 1‑mile (1,600 m) repeats at 5:01 / mi (5:01 / km) with ~3 min recovery.
   • Finish with a 6‑mile steady run at 5:27 / mi (a shade slower than marathon pace).
   • Add one final 1‑mile repeat at 4:59 / mi.
3. Ten‑by‑1k Workout
   • 10 × 1 km repeats (pace not specified, but faster than marathon pace). Speed endurance builds fast with this session. Runners chasing shorter distances lean on this workout heavily. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for more.
   • Keep rest to 2‑3 min per interval to sharpen speed efficiency.

Practical Tips:

• Drill high‑cadence (180 spm) work to build leg speed and turnover.
• Snow and cold strengthen your glutes and hamstrings—lean into it as part of your strength work.
• Pace adjustments for altitude: use these numbers as a starting point, then add 20‑30 seconds per mile for sea‑level running.
• Don’t race your easy days (aim for ≈7:30 / mi); they’re how you build your aerobic engine.

Closing Note: Test these workouts yourself and adjust the paces to fit where you are right now with the Pacing app. Push hard, stay injury-free, and trust the work—your next marathon or ultra is waiting. 🚀