The 400-meter distance was ideal, Ryun said, because “it’s short enough that you can run pretty fast, but you can recover and do it again and again.” Here’s how to harness the power of repetition in your own training.Marathon World Record holder Eliud Kipchoge schedules 400m repeats into his training at least once every month, completing workouts such as 25 to 30 x 400m repeats in 62-64 seconds with 30-60 seconds rest, depending on where he is in his training cycle. The Hill Sprint is the staple hill training exercise.

Another common workout Kipchoge incorporates 400m intervals into is 10 x 800m (in around 2:10) followed by 10 x 400m (in 62-64).Other elite athletes known to include 400m repeats into their training include Mo Farah, Paula Radcliffe, Kenenisa Bekele, Matt Centrowitz.. the list goes on.How do you implement 400m repeats into your own training? So it was a surprise when the leader of that team, Mayo Clinic physiologist and training guru Michael Joyner, promoted a very different workout in a recent blog post.Joyner suggested building up to doing 20 x 400 meters with a 200-meter jog after each repeat. The 400m race is a combination of power, speed, and speed endurance. Plan to hit 20 × 400 four to six weeks before your goal race. Alternatively, if you’re focused on shorter races like 5Ks, you might start with shorter, speedier intervals, progressing from 20 × 200 to 20 × 300 to 20 × 400, each time with a 200-meter jog recovery.Be creative – Of course, there’s nothing magical about 20 × 400. Discovering your threshold pace for a 400 meter interval can be a bit challenging. Alex Hutchinson, researcher and writer for Outside Magazine recently wrote an insightful post on the benefits of 400m Repeats. Jimson Lee says. For example, if your 10k PR was completed running a 10:00 minute/mile pace, run your first 400 meter interval at this speed. Advanced runners can start with six repeats and add another one each week, with a maximum of ten repeats. If you were previously completing 400 meter intervals in 2:05 (an 8:20 pace), try to match that time with each interval in this workout.If you’re still uncertain as to what pace you should run those 400 meter intervals, you can use For example, if your goal is to complete an upcoming half marathon running at a 10 minute pace per mile, you’ll want to aim to run those 400 meter intervals at an 8:30 minute pace.Incorporating 400 meter running workouts into your training plan on a regular basis is a great way to This 400 meter running workout can easily fit into a run of any distance. Run the first set at 10K pace, then try to make each successive set a little quicker. Legendary runner Emil Zatopek of the Czech Republic, who won the 5,000, 10,000, and marathon at the 1952 Olympics, reportedly ran 20 x 400 with 200-meter recovery every day before the 1948 Olympics, with hard 200-meter repeats before and after. Again, start with very few repeats, or even just one, and build up every week. Slow down for the recovery, and then increase your pace for the next interval. This workout is a great way to Receive weekly workouts, running tips and fitness motivation right to your inbox! They increase stride power (just like strength training) They improve running economy (i.e., your efficiency) They strengthen muscles, bones, tendons, ligaments, and other connective tissues; If you’re an injury-prone runner, hill sprints are an excellent injury prevention strategy. The sweet spot for boosting aerobic fitness, they determined, was repeats that lasted three to five minutes each. Interval #5: 400m @ interval pace; Recovery: 400m @ easy run pace; Interval #6: 400m @ interval pace; Cool Down: 800m recovery at easy run pace; Make sure to adjust your paces each week as you improve. If running at a 10 minute per mile pace didn’t push you to your limits, increase your speed to a 9:45 minute pace for interval #2. One year while preparing for summer track season, my teammates and I did a weekly Saturday morning hill workout that started with six ascents of a steep, 55-second hill in January, and progressed to 20 repeats in April—with the pace undiminished.”Pace yourself patiently – How could athletes like Zatopek and Ryun possibly run 40 repeats? Another common workout Kipchoge incorporates 400m intervals into is 10 x 800m (in around 2:10) followed by 10 x 400m (in 62-64). The actual distance covered isn’t crazy; it’s the mental challenge of breaking it up into so many pieces that makes it daunting. That’s why Joyner emphasises the importance of finding the right headspace, with a mix of self-control, relaxation, and focus. In general, your recovery pace should feel very easy. Reply. Whether you’re working on a project, completing household chores, or fitting in a workout – efficiency makes us feel accomplished. If you’re unable to focus on power in the gym, this is the next best thing. (This will also help you keep track of how many you’ve done.) To reduce the possibility of injury hill training should be conducted once the athlete has a good solid base of strength and endurance.

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