The key to running well over long distances is having the right balance between strength, speed and endurance. All three of these factors need to be cultivated over time through plenty of slow, easy mileage, as well as workouts like these 400m repeats. Unlike your classic 400m workout, the rest after each interval is slowly diminished, giving you less and less recovery time to build your strength and endurance while running fast.
Less rest for a big payoff
This workout is tough, but it’s an effective way to cultivate the skills you need to run well at the 10K or half-marathon distance. Both races are short enough that you can still attack them with some speed (especially the 10K) but long enough that you need a solid amount of endurance to make it to the end.
In each set, you take 60 seconds of rest after the first interval, 45 seconds after the second and 30 seconds after the third. The goal is to maintain your pace during each interval, despite the shorter recovery time. If you’re training for a 10K, aim to do two sets at 10K pace, and if you’re training for a half-marathon, aim for three sets at half-marathon pace (or faster, if you have it in you near the end).
Warmup: 15-20 minutes easy jog, followed by form drills and strides
Workout: 2-3 x (400m/60 sec rest/400m/45 sec rest/400m/30 sec rest/400m), take 3-4 minutes between each set
Cooldown: 10-15 minutes easy jog, followed by light stretching