400-Meter Workouts: Benefits, How To Do It, and Tips for Success

The beauty of 400-meter workouts is in the simplicity. The only thing more straightforward than the workout’s structure (run 400 meters, rest, repeat) is its benefits: It helps runners run faster. And if you’re wondering who should be doing 400-meter repeats as part of their training, Interval workouts, like 400-meter repeats, can also boost your.

“Why You Should Take Advantage of a Shakeout Run 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, Why You Should Take Advantage of a Shakeout Run Runner’s World. “There’s a lot you could do with 400-meter intervals to benefit you, depending on the race you’re doing.”

We asked Buckingham to elaborate and also consulted with Raj Hathiramani, How to Maximize Your Mile-Repeat Workout Benefits Mile High Run Club in New York City. Here are some of their thoughts 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 or, if you use a watch, on a relatively flat road.

“Because they are a shorter distance, they’re often done at a slightly higher effort than most interval workouts,” Hathiramani tells Runner’s World. Depending upon the parameters of the workout, most runners aim to sustain a 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.”

What are the benefits of 400-meter repeat workouts?

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, Best Summer Half Marathons lactate, a by-product of energy production. These metrics also help you run faster Races & Places.

How do you add 400-meter repeats to your training schedule?

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!)

Races & Places 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, like high knees, butt kickers, and strides, into his track workout warmups.

Elimination 400s, Version 1

Start with a pace that’s about 50-60% 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% of your max effort and run 400 meters, noting your time
Races & Places
On the next 400-meter interval, run at the same effort, keeping the same time
We asked Buckingham to elaborate and also consulted with
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