Reading time: 4 min

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.

Continue reading →