← EXERCISE LIBRARYConditioning
400m Repeats
Repeated hard laps with short rest. Sits between speed and threshold work, building the ability to hold a fast pace when already breathing hard.
- 01Warm up with fifteen minutes easy running, then drills and four short strides.
- 02Run 400 metres at RPE 8, hard but repeatable, roughly the pace you could hold for a mile race.
- 03Jog or walk 90 to 120 seconds between reps until the breathing comes back under control.
- 04Complete six to twelve reps, aiming for every lap within two seconds of the first.
- 05Cool down with ten minutes of easy running.
- 01First rep should feel too easy.
- 02Even splits beat a fast start.
- 03Relax the face and hands at speed.
- 01Sprinting the first two reps, which guarantees the last third of the session falls apart.
- 02Cutting the recovery jog short, which drops the quality of every rep that follows.
- 03Adding reps once the pace has slipped, which accumulates fatigue with no matching stimulus.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.