Tuesday, January 31, 2012

7 x 400 mile pace

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If you want to race at a fast pace, you need to train at a fast pace several days a week. Interval training where you alternate fast running with jogging or walking is a very effective form of speedwork.

This is part of my 3 WEEK RUNNING PROGRAM!

Run the 400 meters at about the pace you would run in a mile. Walk or jog between each repeat 7 times. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance.


  1. I like this one! After school today, I came home and just felt like running. I think I did this right, but let me know: I ran 400 meters (.25 miles) at a 7.0 for seven intervals. Is that what I was supposed to do? It only took me about 20 minutes, but I was sweating more than I usually do running at a slower pace for a longer period of time.