Friday, February 3, 2012

7 x 400 pace Week 3

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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 speed work.

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. Allison CrumbackMarch 7, 2012 at 7:22 AM

    So I skipped ahead last night because I had a limited amount of time, but still wanted to run! I even made Cody do this one with me, and I think he enjoyed it as much as I did! Except I keep getting shin splints; I stretch before and after, but I keep getting them. How can I prevent them? I have ice on them right now, but I may have to just do low impact pilates for my workout today since they hurt so bad.

    1. I am so proud. Keep stretching. See you monday.