Portland Pilots 'Angel Wing' 400s

Workout - Portland Pilots 'Angel Wing' 400s

• 10min @ 6'00''/km
• 4 lots of:
  • 100m @ 3'00''/km
• 12 lots of:
  • 400m @ 4'00''/km
  • 1min 10s rest
• 10min @ 7'00''/km

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Emma Abrahamson walks through a solid outdoor track session for the Portland Pilots in this video—FIRST OUTDOOR TRACK WORKOUT FOR THE PORTLAND PILOTS | Angel Wing Wednesday. It’s worth checking out in full, but here are the essentials for trying this workout yourself.

Key Points:

• Two distinct groups tackle different workloads: the Long‑Distance crew runs 16×400 m, while the Mid‑Distance group does 1×600 m at 1500 m‑pace plus a 200‑150‑100 m ladder. The 16x400m block works great for building speed endurance, and you’ll find similar training principles in our breakdown on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Every repeat flows continuous with short active‑rest jogs (about 200 m) between them, keeping your heart rate elevated. This approach cranks up the aerobic load. Our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them digs into why this structure works so well.
• On pacing: target roughly 5 k pace for the 400 m repeats—hitting the right intensity matters. We’ve laid out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for strategies to get there. The 600 m runs at 1500 m race‑pace (around 1:51‑1:52); the ladder pieces go fast with adequate recovery between.
• Recovery protocol: use a 60‑second 200 m jog to separate sets of the 400 m repeats, and drop to a 30‑second jog between ladder intervals.

Workout Example:

Long‑Distance (16×400 m):
  • 400 m @ ~5 k pace
  • 200 m easy jog (≈60 s) as active rest
  • Repeat 16 times

Mid‑Distance (1×600 m + ladder):
  • 600 m @ 1500 m race pace (≈1:51‑1:52)
  • 200 m jog (≈30 s)
  • Ladder: 200 m fast → 150 m fast → 100 m fast
  • 3 rounds of the ladder with short jogs between

Feel free to dial in the repeat count or jog duration to suit where you are fitness-wise.

Closing Note: Run through these track repeats and feel your speed and staying power grow. The Pacing app lets you dial in your own training zones to match your targets. Train hard, stay on track, and follow Emma Abrahamson’s channel for more solid workout ideas. 🚀

References

• FIRST OUTDOOR TRACK WORKOUT FOR THE PORTLAND PILOTS | Angel Wing Wednesday - YouTube (YouTube Video)