How much should I rest between 400s?

If you are doing 400m repeats at mile race pace to try to work on speed endurance, I recommend a 1:2 ratio of work to recovery. For example, follow a 75-second 400m interval with 2:30 rest. I prefer walking rest for repeats. When working on speed, you want as much recovery as you can stand.

How do you run 800m repeats?

800-Meter Repeats

This workout is best done on a track, where you can run a measured 800 meters.
Warm-up with two laps (800m) of slow running or walking.
Recover (at an easy pace) for 400m (1 lap of the track) in between repeats.
Add another 800m repeat the following week.

What are repeat 400s?

How to do it: Run at 5K pace around the track 1 full time. After a lap, jog lightly for 200 meters (halfway around the track) to recover. Repeat this 4, 5 or 6 times depending on your ability. Cool down: Light jog for 10 minutes before stretching.

What’s a fast 400m time?

The current men’s world record is held by Wayde van Niekerk of South Africa, with a time of 43.03 seconds. van Niekerk is also the Olympic record holder. Steven Gardiner is the reigning Olympic Champion and World Champion. The world indoor record holder is Michael Norman, in 44.52 seconds.

How fast should I run 800m repeats?

Run 4-5 repeats of:

800 meters at 10 seconds per mile faster than 5K pace.
400 meters very easy running.
200 meters at mile pace.
200 meters easy.

How often should I do speedwork?

Limit any speed workouts during base to once every 3-6 weeks. Keep all of your training during the first 60 to 70 percent of the season either slower than lactate threshold or short enough to avoid breathing hard.

What are 400 repeats good for?

400 meter repeats are a popular workout for a good reason—these hard repeats will make you feel more comfortable while running fast. Your 5K goal pace may seem intimidating at first, so breaking it up and running fast for just 400 meters at a time makes it easier mentally, and will train your body how to run faster.

What do 400m repeats help with?

Running 400 meter repeats will help improve motor recruitment because running at faster speeds will improve the connection to motor units in the legs allowing the body to recruit more muscles allowing the runner to run faster.