The Ultimate 20x400m Speed Session
Workout - The Ultimate 20x400m Speed Session
- 15min @ 8'00''/km
- 5 lots of:
- 100m @ 4'00''/km
- 10 lots of:
- 400m @ 6'00''/km
- 1min rest
- 5 lots of:
- 400m @ 5'30''/km
- 1min rest
- 5 lots of:
- 400m @ 4'30''/km
- 1min rest
- 12min @ 8'30''/km
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Intro: Lee Grantham walks through Mastering the Pro Running Training Session: Step‑by‑Step Guide to 20x400m in a video that’s worth a watch. We’ve distilled the essentials so you can run this workout right away. The full video has much more detail if you want to dig deeper.
Key Points
- This workout develops control through rapid 400m repeats while refining speed, running economy, and endurance—and it teaches you to recover more quickly between efforts.
- Take 60 seconds between repeats to catch your breath, drink, and get comfortable fueling on the move the way you’ll need to race day.
- Train on the surface where you’ll race, whether a track or road, and strengthen your glutes, hamstrings, and quads to drive the power each repeat demands.
- Progress steadily from 5×200m through 5×400m, then add reps in steps of 8, 10, 12, 15, 18, and 20. Begin at an easy marathon or half‑marathon pace and shift toward 5K speed as your fitness improves.
- Mentally, break the 20 repeats into chunks of 4–5 (like 5 × 4) to sharpen focus and develop mental resilience.
Workout Example
- Warm‑up – Spend 10–15 minutes on easy running, dynamic stretching, then 4–6 strides at your goal 400m pace.
- Main set – Run 20 × 400m on a track (or 0.4km via a road loop) with 60 seconds of easy jogging or walking between each repeat.
- Pacing guide: Target marathon pace (about 3 min / km) for your first 8–10 repeats, then drop to half‑marathon or 5K pace (approximately 4 min / km) for the final reps as fitness allows.
- Cool‑down – Finish with 5–10 minutes of relaxed running and a few easy strides.
Tip: Use those 60-second windows to take in a gel or sports drink and train your stomach to absorb fuel under effort, just as you would on race day.
Closing Note: Give the 20×400m session a try and adjust the paces to match your current fitness—the Pacing app can help you dial in the right numbers. You’ll gain speed, staying power, and mental toughness, while building a repeatable template you can track over time. Happy running!