400 m Speed
Ten 400s faster than race pace, full recovery.
Coach's note
Speed, not a lung-burner. If the last two are slower than the first two, stop.
The session
- 1
Warm-up Jog
1500 m · 9 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy conversational jog to open a session.
- 2
Strides
4 sets · 100 m · 20s · rest 60s
Short accelerations to race pace. Relaxed, fast turnover.
- 3
Interval Run
10 sets · 400 m · 1 min · rest 120s · 16.4–17.4 km/h · 3:26–3:39 /km
Short hard repeats with recovery.
- 4
Cooldown Jog
1000 m · 6 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy jog to flush the legs after hard work.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start 400 m Speed as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout free