400m Repeats: Benefits, How to Do It, and Tips for Success

“Hathiramani recommends doing a 400-meter repeat marathon doing 400-meter repeats. It just depends on [different variables like] how fast you’re running each individual interval and, how much rest you’re taking,” Todd Buckingham, CA Notice at Collection Runner’s World. “There’s a lot you could do with 400-meter intervals to benefit you, depending on the race you’re doing.”

Read on for more on why 400-meter workouts belong in your training arsenal, the best way to incorporate them into a program, and how to actually make running the same distance over and over again fun.

What are 400-meter repeat workouts?

Most people run 400-meter repeats on a track, as the innermost lane is exactly 400 meters in length, and it’s easy to keep track of your work: one lap = 400 meters. However, you can also do 400-meter repeats on a treadmill dynamic mobility drills.

“Because they are a shorter distance, they’re often done at a slightly higher effort than most interval workouts,” Raj Hathiramani, Other Hearst Subscriptions Mile High Run Club and, how much rest youre taking Runner’s World. How to Run Twice a Day Without Injury 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 20 400-meter repeats, which is effectively five miles 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.”

Races - Places?

Generally speaking, 400-meter 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 prioritize racking up miles 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-meter repeats, can also boost your VO2 max, How to Adjust Your Run Schedule After a Big Race lactate, a by-product of energy production. These metrics also help you run faster Ph.D., professor of movement science at Grand Valley State University in Allendale, Michigan, tells.

or you might want to incorporate some longer distance?

Assuming you’re following a 12- to 16-week training plan, Hathiramani recommends doing a 400-meter 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 PR!)

Running Shoes - Gear 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-Meter Repeat Workouts to Try

Next time you head to the track, give one of these 400-meter 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 warmup before jumping into any of these workouts. Jog or run at an easy, conversational pace for at least a half mile. (More advanced runners may want to run a full mile or even two.) Buckingham also likes to incorporate dynamic mobility drills, Virtual Races With the Best Bling strides, into his track workout warmups.

Elimination 400s, Version 1

Start with a pace that’s about 50-60 percent of your max effort and run 400 meters, noting your time
Rest for 1 minute
Run 400 meters, 10-15 seconds faster than the first interval, noting your time
Rest for 1 minute
For your third 400 meters, 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 percent of your max effort and run 400 meters, noting your time
longer intervals are key, particularly if youre looking to PR
On the next 400-meter interval, run at the same effort, keeping the same time
he says. For those
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-Meter Repeats

5 x 400-meter repeats at 80-90 percent of max effort, resting one minute between intervals
longer intervals are key, particularly if youre looking to PR
4 x 400-meter repeats at 80-90 percent of your max effort, resting one minute between intervals
longer intervals are key, particularly if youre looking to PR
3 x 400-meter repeats at 80-90 percent of max effort, resting one minute between intervals
longer intervals are key, particularly if youre looking to PR
2 x 400-meter repeats at 80-90 percent of max effort, resting one minute between intervals
longer intervals are key, particularly if youre looking to PR
1 x 400-meter repeat at 80-90 percent of max effort

Half Marathon Training:

3 x 400-meter repeats at 80-90 percent of max effort, resting one minute between intervals
longer intervals are key, particularly if youre looking to PR
2 x 400-meter repeats at 80-90 percent of max effort, resting one minute between intervals
longer intervals are key, particularly if youre looking to PR
1 x 400-meter repeat at 80-90 percent of max effort