6 x 400 m at Repetition Pace
Six 400 m repeats at mile pace with full 400 m jog recoveries, repetition work that develops speed, economy and comfort at fast paces.
- Duration
- 58 minestimated
- Distance
- 10.8 kmestimated
- Effort
- 70
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Mile pace, smooth | 400 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Repetition pace, a term from coach Jack Daniels, is roughly your current mile race pace. In this session you run six 400 m repeats at that pace and jog a full 400 m after each one. The recovery is long on purpose, so every repeat can be run fast and with good form.
The goal is speed and economy rather than aerobic stress. Your body learns to run fast with less effort, which makes slower race paces feel easier. Daniels recommends keeping repetition work to about 5 % of weekly mileage, so six 400s fit runners at around 50 km per week or more.
It suits intermediate runners from the mile to the half marathon. Use it in the base or early build phase. Progress to eight repeats, or combine 200s and 400s in one session.
Tips
- Hold the same pace on every repeat and never speed up on the last one.
- Use the full 400 m jog to recover.
- Relax your face and hands as you run fast.
Origin
Repetition pace is one of the training intensities defined by coach Jack Daniels.
Good forMile5k10k
Season phaseBaseBuild