8 x 400 m Track Intervals for Beginners
Eight 400 m repeats at about 5k effort with 200 m walk or jog breaks, an approachable first track session for runners new to intervals.
- Duration
- 54 minestimated
- Distance
- 10.2 kmestimated
- Effort
- 68
- Level
- Beginner
- Focus zone
- VO2max
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 |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalVO2max About 5k effort | 400 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Walk or easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
One lap of the track is a manageable distance for a first interval session. You run eight 400 m repeats at about 5k effort, each followed by 200 m of walking or easy jogging. Each repeat takes many runners between 90 seconds and two and a half minutes.
The session introduces faster running and teaches you to pace a lap evenly. Short repeats keep the effort manageable while still raising your heart rate and breathing. Hold back on the first two repeats, since a fast start makes the second half much harder.
It suits beginners who run three or more times a week and have done some tempo work. Use it once a week. Progress to ten and later twelve repeats, or turn the walk into a 200 m jog.
Tips
- Check your time at 200 m to keep each lap even.
- Walk the first half of the recovery if you need to, then jog.
- Keep your shoulders relaxed and your stride quick.
Good for5kGeneral fitnessTrack
Season phaseBaseBuild