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This post outlines progressions for 400m pace workouts with Middle-Distance runners as the target audience. The main purpose of these workouts is to improve Top-Speed-Endurance. If you are a 400m Sprinter, you can add these sessions to your program as “long speed endurance” workouts. However, you will want to increase the duration of the recovery periods – more on this below.

The workout list below is NOT a training program. Check out the post on Five-Pace Training to learn how to integrate these 400m pace workouts into a complete program. The Five-Pace Training model includes workouts at paces anchored to standard race distances spread over two- or three-week training cycles. The post on Choosing Workouts will also be helpful when selecting your training sessions.

Note that these workouts assume you have completed a Running Base Building Program and a Transition Program. These workouts are demanding! Your body must be prepared to handle the training load.

Warm-Up and Cool-Down

You need to warm-up before these workouts. A simple but effective warm-up includes Base Running and a few Strides to prepare the body for the faster pace running in these workouts.

• 10-15min Base Run
• 5 x (45s Walk, 15s Stride)
• 2-3min Walk

After the workout, walk 3-5min and “shake out” any tension in your body. Then Base Run anywhere from 10-30min at a slower-than-normal pace to promote recovery from the training.

Feel of 400m Pace

Keep in mind the intended audience is Middle-Distance runners. Workouts do not include practicing starting from a couched position or coming out of the blocks since these are not part of Middle-Distance races. If you are a 400m Sprinter, these skills are crucial so you’ll want to refer to Sprinter workouts like those at Track Star USA or other sites.

400m pace feels pretty close to Top-Speed for most Middle-Distance runners. So you’ll be moving in these drills. The exact speed you achieve is not that important. Aim to be faster than 800m pace for most of the reps, and you’ll obtain the intended training effect.

The way to go faster than 800m pace is to increase stride rate. A 400m Sprinter will typically average 233-250 stride per minute for a race whereas an 800m runner will be in the 200-215 range. Increasing stride rate beyond what you do in the 800m will feel unsustainably high. Use that feeling to know you’re doing the reps correctly!

However, at all times, make sure you respect Rule #1: If you can’t Stay Loose, you’re Training too Hard. The faster your speed, the more critical Rule #1 becomes. A tight body shortens your stride and decreases your speed despite your attempts to increase your cadence.

Long Recoveries

Long recovery periods are necessary between sets and reps. Taking shorter recoveries does NOT lead to a better training session. Each rep places a massive load on your neuro-muscular system – your brain’s ability to communicate with your muscles. And sometimes even when your body feels ready, your neuro-muscular system is not, which leads to a poorly executed rep. Each rep must be as good as or better quality than the previous rep.

If you can complete the workouts below comfortably with much shorter recovery periods, it is a sign that you lack Top Speed. See the Maximum Velocity workouts for more.

If you are a 400m Sprinter, you know how to recruit your muscles at a much higher intensity than a Middle-Distance runner. So even though you complete the reps in less time, the overall demands on your body are more significant. For any rep longer than 50m, increase the duration of rest periods by 1.5-2x.

The 400m Pace Workouts

At the start of all your reps, take 20-30m to accelerate gradually. Accelerating from a stand-still to 400m speed is beyond the scope of these workouts.

If you are a 400m Sprinter, for any rep longer than 50m, you’ll need to increase the duration of rest periods by 1.5-2x.

4 x 50m. 1:30 Rec between reps
4 x 100m. 2:30 Rec between reps
4 x 50m. 1:30 Rec between reps

2 x (4 x 100m). 2:30 Rec between reps. 5:00 Rec between sets

3 x (100m. 2:30 Rec. 200m. 5:00 Rec)

3 x (2 x 200m). 3:00 Rec between reps. 6:00 Rec between sets

300m. 7:00 Rec
200m. 2:30 Rec. 200m. 5:00 Rec
3 x 100m. 2:00 Rec between reps
4 x 50m. 1:30 Rec between reps

Maximum Velocity Workouts

After you complete a few 400m-Pace workouts, if you feel that your Top Speed is a big limiting factor, then you’ll benefit from Maximum Velocity workouts.

For example, if you struggle to run faster than 800m or Mile pace during 400m pace workouts and feel recovered after much less than the suggested recovery time between, you likely are lacking top speed. Learning to fully recruit your running muscles to launch into a sprint takes practice.

Flying 30s, 40s and 50s are an excellent way to practice your Sprinting without needing to crouch down for the acceleration phase.

At the track or on the road, set up three markers or pylons. The gap between Marker 1 and Marker 2 is 30m and is called the Acceleration Zone. And the gap from Marker 2 to Marker 3 is either 30m or 50m depending on the workout and is called the Fly Zone.

Start each rep 10-20m away from Marker 1. Then jog into the Acceleration Zone to build to your Maximum Velocity. By the end of the 30m, you’re not running fast, you are running as fast as you can.

Then you maintain the velocity for 30m or 50m in the Fly Zone. The exact speed is not that important. Without electronic timing equipment, it is hard to measure accurately. But, the speed must be faster than 400m pace. Sprinters can maintain Maximum Velocity for about 30m. Non-sprinters can hold Top Speed longer, up to 50m, because they can not run as fast. So Middle Distance runners can build from 30m to 40m to 50m. Sprinters are best to stick with 30m or won’t be running fast enough.

After you pass the Marker 3, begin a very gradual deceleration that lasts for 50-100m before you come to complete stop. The slower the deceleration the better.

Then you walk back to the start and begin again. Between the reps, make sure you walk. Between sets, I’d suggest you continue to walk but you can go for very slow recovery jog too.

3 x 3 x 30m. 3:00 Rec between reps. 6:00 Rec between sets.

3 x 3 x 40m. 3:00 Rec between reps. 7:00 Rec between sets.

3 x 3 x 50m. 3:00 Rec between reps. 8:00 Rec between sets.