Marathon Speed: 10x400m Repeats

Workout - Marathon Speed: 10x400m Repeats

• 2.4km @ 8'00''/mi
• 10 lots of:
  • 400m @ 6'00''/mi
  • 1min 30s rest
• 3.2km @ 7'30''/mi

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Intro: Here’s what stands out from TRAINING FOR BRIGHTON MARATHON - WEEK 1 by EDDBUD — a solid road map to start your week. We’ve pulled the key pieces so you can run the session today. Head to the full video if you want all the context.

Key Points:

• Build your aerobic base with easy runs at 8 minutes per mile, holding your heart rate steady in the moderate zone.
• Mix in some speed work with brief jog recoveries to build strength and race confidence. This week calls for 10 × 400 m repeats at sub‑6 min/mi pace (roughly 5K speed). Want to understand how to structure these workouts? See our breakdown on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Roll with the conditions. If wind or weather gets rough, drop your pace or trim the distance. Wear something cushioned (Adios Pro 3) for long runs, a lighter shoe (Vaporfly) for fast reps.
• This week totals ~40 mi (64.8 km) across 5 h 30 min of running with 1 916 ft elevation.

Workout Example (Wednesday):

1. Warm‑up: 1‑2 mi of easy jogging.
2. Main set: 10 × 400 m at 5K pace (under 6 min/mi) with 90 sec recovery jogs between each. A time-tested way to lock in both speed and endurance. For more detail on workout types, read Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
3. Cool‑down: 2‑3 mi at around 7:20 min/mi.
4. Optional: Tack on a couple of miles at 7:30 min/mi to feel the difference.

Weekly Snapshot:

• Mon: Rest (traveling).
• Tue: 7 mi easy @ ~8 min/mi (steady HR).
• Wed: 7.1 mi (the 10 × 400 m speed set included).
• Thu: 8‑10 min/mi base miles (weather‑adjusted).
• Fri: 30‑min easy run (≈3.75 mi).
• Sat: Easy 5 K (softer ground, go with a firmer shoe).
• Sun: Long run 14 mi at ~7:20 min/mi, HR 129 bpm, with a few faster pushes scattered throughout.

Next Week Preview:

• Keep the same mileage range, but stretch the long run to ~15 mi. A Wednesday fartlek and some marathon-pace work will introduce pacing variety. This blend pays off whether you’re running a marathon or a shorter distance. Learn more about race-specific training in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Closing Note: Test out this week’s balance of easy miles, speed work, and flexible pacing, and tweak the numbers in the Pacing app as needed. Have a great week heading toward Brighton! 🚀

References

• TRAINING FOR BRIGHTON MARATHON - WEEK 1 - VAPORFLY or ADIOS PRO 3? - SHOES, SESSIONS & SCHEDULE - YouTube (YouTube Video)