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
Follow Reach Your Peak: