Track / Session / Intermediate

400 m repeats

The classic track session: laps at about your 5 km race pace with short rests. It raises your speed at the top of your aerobic range.

Duration

≈ 50 min

The session

1. Warm up: 15 min easy jog, drills (A-skip, heel flicks, ankling) and 3 × 80 m strides.
2. 8 × 400 m at 5 km race pace, 90 s standing or walking rest.
3. Cool down: 10 min easy jog.

Tips

• Run the first two a little slower than you think; the last two should be the fastest.
• Beginners start with 5 repeats.

Good for

• Distance running
• Football / soccer

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