The beauty of 400-metre workouts is in the simplicity. The only thing more straightforward than the workout’s structure (run 400 metres, rest, repeat) is its benefits: It helps runners run faster. And if you’re wondering who should be doing 400-metre repeats as part of their training, the answer to that question is simple, too: everyone.

“You could train for anything from a 400-metre race all the way up to a marathon doing 400-metre repeats. It just depends on [different variables like] how fast you’re running each individual interval and, how much rest you’re taking,” Professor Todd Buckingham, professor of movement science at Grand Valley State University in Allendale, Michigan, tells Runner’s World. “There’s a lot you could do with 400-metre intervals to benefit you, depending on the race you’re doing.”

We asked Buckingham to elaborate and also consulted with Raj Hathiramani, certified running coach at the Mile High Run Club. Here are some of their thoughts on why 400-metre workouts belong in your training arsenal, the best way to incorporate them into a programme, and how to actually make running the same distance over and over again fun.

What are 400-metre repeat workouts?
Most people run 400-metre repeats on a track, as the innermost lane is exactly 400 metres in length, and it’s easy to keep track of your work: one lap = 400 metres. However, you can also do 400-metre repeats on a treadmill or, if you use a watch, on a relatively flat road.

“Because they are a shorter distance, they’re often done at a slightly higher effort than most interval workouts,” Hathiramani tells Runner’s World. Depending upon the parameters of the workout, most runners aim to sustain a pace that’s around 80 to 90 percent of their maximal effort. Between intervals, runners typically walk or rest for about a minute. But rest time, like speed and the total number of repeats in a workout, can be manipulated for different training purposes.

“[For example,] if you’re training for a marathon, you might work up to 20 x 400-metre repeats, which is effectively eight kilometres of hard running,” Hathiramani says. “If you’re training for a half marathon, you might work up to 10 to 12. If you’re training for something shorter, you might only do six to eight, but at a 90-percent effort.”

What are the benefits of 400-metre repeat workouts?
Generally speaking, 400-metre repeats can improve your speed endurance (that means running faster for longer) and boost the upper limit of your pace, a.k.a. your top-end speed. This is important for all runners, including distance runners who often prioritise racking up kilometres and building endurance. “A lot of people don’t push themselves in their training, but the faster your top-end speed is, the more comfortable your marathon pace is going to feel,” Buckingham says.

Interval workouts, like 400-metre repeats, can also boost your VO2 max, or how efficiently your body utilises oxygen, and improve your ability to buffer or clear lactate, a by-product of energy production. These metrics also help you run faster with less effort.

How do you add 400-metre repeats to your training schedule?
Assuming you’re following a 12- to 16-week training plan, Hathiramani recommends doing a 400-metre repeat workout every three to four weeks. “I wouldn’t do it every week because it can be a monotonous workout, and there are so many other types of workouts. You might [also] want to work on improving your tempo, or you might want to incorporate some longer distance intervals,” he says. (For those marathon training, longer intervals are key, particularly if you’re looking to PB!)

This frequency also allows you to use the 400-metre workout as a benchmark to track your progress and gauge your fitness, Hathiramani says. “You can increase the number of repeats or decrease the amount of rest [over the course of your training], and then potentially use it as a final tune-up on race week,” he says.

400-Metre Repeat Workouts to Try
Next time you head to the track, give one of these 400-metre repeat workouts a shot. Each one is appropriate for runners of all distances and can be modified according to your experience, fitness level, and pace.

Both Buckingham and Hathiramani recommend doing a thorough warm-up before jumping into any of these workouts. Jog or run at an easy, conversational pace for at least a 1km. (More advanced runners may want to run 2-4km.) Buckingham also likes to incorporate dynamic mobility drills, like high knees, butt kickers, and strides, into his track workout warm-ups.

Elimination 400s, Version 1

• Start with a pace that’s about 50-60% of your max effort and run 400 metres, noting your time
• Rest for 1 minute
• Run 400 metre, 10-15 seconds faster than the first interval, noting your time
• Rest for 1 minute
• For your third 400 metres, aim to finish it a little faster than the previous interval
• Repeat for 12-16 total reps (beginners can do 10-12), increasing your speed with each interval, or until your last repeat is not faster than the one before it

Elimination 400s, Version 2

• Start with a pace that’s about 80-90% of your max effort and run 400 metres, noting your time
• Rest for 2-3 minutes
• On the next 400-metre interval, run at the same effort, keeping the same time
• Rest for 10-15 seconds less than after your first interval
• Repeat for 12-16 total reps (beginners can do 10-12), maintaining your speed while gradually decreasing rest time, or until your last repeat is slower than your starting pace

Descending Ladder 400-Metre Repeats

• 5 x 400-metre repeats at 80-90 percent of max effort, resting one minute between intervals
• Rest for 2-3 minutes
• 4 x 400-metre repeats at 80-90 percent of your max effort, resting one minute between intervals
• Rest for 2-3 minutes
• 3 x 400-metre repeats at 80-90 percent of max effort, resting one minute between intervals
• Rest for 2-3 minutes
• 2 x 400-metre repeats at 80-90 percent of max effort, resting one minute between intervals
• Rest for 2-3 minutes
• 1 x 400-metre repeat at 80-90 percent of max effort

To modify this workout for time or for a beginner runner, start with fewer repeats. For example:

• 3 x 400-metre repeats at 80-90 percent of max effort, resting one minute between intervals
• Rest for 2-3 minutes
• 2 x 400-metre repeats at 80-90 percent of max effort, resting one minute between intervals
• Rest for 2-3 minutes
• 1 x 400-metre repeat at 80-90 percent of max effort

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