Workout of the Day: 4 x 400m
4 x 400m
Intensity — 400m pace
Recovery — 8-10 minutes walk/jog after each rep
Exertion — 9/10
Context & Details
This is one of my favorite workouts for the 800m runner. It upgrades so many key performance variables. Namely, mental toughness, lactate-threshold velocity, resistance to fatigue, aerobic and neuromuscular power, running economy, and vVO2 Max.
This is also a VERY difficult speed-endurance session. The focus is on maintaining the pace for as long as possible. Little is gained by running slower. Even with 8 - 10 minutes rest, this will be tough to do. Most 800m runners can get through 2 reps without issue. It’s on the 3rd and 4th reps the coach must keep a watchful eye.
Due to the high physiological and psychological demands of this session, what typically happens is most runners will decelerate significantly somewhere around 220m-300m into on the 3rd and 4th reps. Acidosis will be incredibly high at this point. The prudent coach understands there is little advantage gained having a runner tough out more than 10m after the “wheels come off.” So reserve the right to blow the whistle and have them stop once it gets ugly — which it will.
In training, there’s nothing wrong with aiming to go 400m but only making it 340m. Remember, the primary aim of good training is to accomplish the desired training effect with the appropriate level of effort. Not to complete workouts for the sake of completing workouts.
This is a useful workout to frequent early season once every 3 weeks before heavy competitions start. Few runners will successfully complete the full 4 x 400m at the desired speed more than once or twice in a season, but when they do they will be very well prepared to race 2 laps at a high level.