To build speed and strength, to run race pace specific work. To build pure speed or to increase lactate tolerance. Each of these is a powerful tool depending on the event you’re training for and where you are in your training cycle. These are also fun workouts and you’ll enjoy performing whatever style you choose.<\/p>\n\n\n\n
![\"400M](\"https:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2022\/07\/Track-Great-Neck.png\")
<\/figure><\/div>\n\n\n\nWhen to do it<\/strong><\/span> What to do<\/strong><\/span> Speed<\/strong>: Complete between 8 and 12 x 400M runs with 2 minutes rest. Focus on consistency during this workout because it will get harder to maintain your goal pace as the reps build up. Adding reps, decreasing rest time or increasing goal pace will also raise the session’s intensity. Changing the intensity introduces a new challenge and provides a stimulus that helps your body continue to adapt.<\/p>\n\n\n\n
After you’ve trained to train. That means you should have a solid base of mileage and your body should be prepared for hard work. To develop speed, run fast with longer rest whereas if you want a race pace workout, run at race pace with slower running rest. <\/p>\n\n\n\n
Start with a solid warm up before you hit the hard stuff. A good warm up can be anywhere from 1 to 3 miles or 15 to 25 minutes. Be sure to include drills and strides to get your legs ready for some serious work. From there, you can choose from two kinds of 400M repeats: one for speed and one for endurance.<\/p>\n\n\n\n