4x400 Meter Repeats

4x400 Meter Repeats

Coached by Andrew Kastor

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Type: Run
Where: Outdoor
Equipment: None
Difficulty: Moderate
Total Duration: 4.3 Miles


After you’ve completed your warm-up you will run 400 meters at a Zone 4 effort. This will likely be faster than the pace you typically run at on a daily basis.


After the first 400 meter rep, you will recover with a slow run or jog in Zone 2 for 200 meters or approximately 1-2 minutes. After the 200 meter recovery period you will then perform another 400 meter hard effort in Zone 4. You will repeat this process a total of 4 times for 4 x 400m at a hard effort in Zone 4.


The goal of this workout is to take you out of your comfort zone and push yourself to build strength, power and endurance.

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