Why I Love 400 Repeats + Backyard Workout Video

On Monday I had a track workout that might have been the most challenging track workout I’ve ever done. It wasn’t so much that I felt like I was pushing myself to the max (like some workouts where you “go to the well”) but it was just a non-stop workout with minimal break…Thanks Coach Marc!

My mom and I did a 1.5 mile warmup, then 12x400s at 2:05 average per lap with only 25 seconds break in between, THEN 2 more 400s at 1:50ish but with a longer break, then 1 mile cooldown. We were supposed to do 4 total of the 1:50 laps but we only did 2 because I was so beat I couldn’t hold the pace any longer.

Running those 400s at 2:05 was hard I knew I wasn’t running 100% effort. The hard part was that as soon as you finished, you only had 25 seconds before you had to go off again. My sister went to be our official timer :)

I started the first few closer to 2:10, just to get a feel. I have never done 12 400s in a row…let alone with such little break…so I was kind of nervous.

This was the exact workout I needed though after a few iffy weeks of training where I just felt slow and off. I wanted this as a confidence booster. I love 400 repeats and they always make me feel fast and strong. Here are a few reasons you should incorporate them into your training too:

  • Even if you’re marathon training, 400s (or any track workout) will benefit you greatly. It will help improve your speed, strength and leg turnover. With shorter breaks like I did, you’ll challenge yourself to hold a faster than marathon pace pace (did that make sense?) so that your usual marathon pace will then feel “easier” come race day.
  • There are all sorts of variations of 400s you can do based on what you’re training for. Coach Marc is the perfect person to ask about this. You can do faster 400s with more breaks in between, slower 400s with minimal break, or a combination of both. Even many elites do combinations of paces. For example, I’ve seen videos of Brenda Martinez‘s workouts where she’ll do sets of 400s or 800s, then finish with a “tag” aka a 400 at 100% effort. Like I said, it all comes down to what you’re training for.

I slept like a baby Monday night AND last night because this workout really tired me out. No joke, I could have gone to sleep at 8 pm last night if I didn’t have stuff to do.

Anyway, I also put out a new workout video on my YouTube channel today! It’s a workout you can do right in your backyard, and it targets your lower body (with some cardio thrown in). Check it out:

Make sure to make it higher quality on YouTube by clicking 780 or 1080P :)

Let me know if you try it out!

Do you love or hate track workouts? What’s your favorite distance?

If you’re on YouTube, please subscribe to my channel! Will be adding many new videos :)


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  1. I hate track workouts but I know they would help me! I do love the lower body exercises in your video especially the squat pulses. I like to do them at the end of a leg workout. Ouch!
    Deborah @ Confessions of a Mother Runner recently posted…Taking InitiativeMy Profile

  2. I love how great workouts are able to put us to such sound sleep. Definitely a sign of a good workout!
    Kathryn @ Dancing to Running recently posted…Why I’m Still Exercising While PregnantMy Profile

  3. I have a love/hate/love relationship with track workouts. I love what they do for my running, I hate that they are so hard, and I love how I feel when I’m done. Nice job on yours!
    Debbie @ Coach Debbie Runs recently posted…12 Answers to Beginner Blogging QuestionsMy Profile

  4. I hate speedwork in general, but track workouts, especially 400 i don’t mind. It;s just something about being at a track that I like … I know it does so much for me.
    Cristina @triathlonmami recently posted…No Risk – No RewardMy Profile

  5. My coach has me do mile repeats; coming up will be 2 mile repeats! It’s actually harder to pace yourself for speedwork at a longer distance. You can’t go 100% at the beginning because you’ll poop out!
    Wendy@Taking the Long Way Home recently posted…InitiativeMy Profile

  6. I don’t think I’ve ever done 400m repeats. 25 second break only sounds tough!
    Jen @ Pretty Little Grub recently posted…Toronto & Niagara Falls RecapMy Profile

  7. I love track workouts- they are my favorite. I did 400m repeats on Monday too, but only 7 and I was dying! This sounds brutal and I will have to try it!

  8. Not a runner so I’m not sure what 400s are…
    Cassi recently posted…Super Heroine Fitness Week 3My Profile

  9. I don’t do track workouts, mostly because I don’t have a track anywhere near me that I can use. I do try to incorporate different types of speed work into my runs in order to help me get to where I need to be.
    Jenn recently posted…legoland: everything is awesome part 2My Profile

  10. Oo, track workouts and I, have a love hate relationships! However I totally agree that they are confidence boosters and I usually walk away from them like yay me, I just did that.
    Becki S recently posted…99 problems, but lifting ain’t oneMy Profile

  11. I dont work out. But you look great.

  12. I have never done 400 repeats, they sound like a ton of work but worth the effort.
    Sam @ PancakeWarriors recently posted…Cardio Plank WorkoutMy Profile

  13. eliz frank says:

    I don’t run track anymore but l remember it well. The workouts are a test of will and you feel stoked afterwards. Kudos to you and your mom! :-)

  14. Track workouts are my all time favorite type of training run! They make me feel like such a bada$$

    Have an awesome weekend Patty
    jill conyers recently posted…Five Things FridayMy Profile


  1. […] miles. Track workout. I talked more about this specific track workout here. 12 400 repeats with only 25 seconds of rest…killer! Thanks Coach […]

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