Here’s how to conquer 400-meter repeats at the track so your goal race pace feels easier.
Start with a pace that’s about 50-60% of your max effort and run 400 meters, noting your timeRest for 1 minuteRepeat for 12-16 total reps , increasing your speed with each interval, or until your last repeat is not faster than the one before itStart with a pace that’s about 80-90% of your max effort and run 400 meters, noting your timeRest for 10-15 seconds less than after your first interval
Repeat for 12-16 total reps , maintaining your speed while gradually decreasing rest time, or until your last repeat is slower than your starting pace5 x 400-meter repeats at 80-90 percent of max effort, resting one minute between intervals4 x 400-meter repeats at 80-90 percent of your max effort, resting one minute between intervals3 x 400-meter repeats at 80-90 percent of max effort, resting one minute between intervals2 x 400-meter repeats at 80-90 percent of max effort, resting one minute...
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