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Running · intervals · 42 min

400m Speed Intervals

Six hard 90-second efforts with full recovery — top-end speed work.

Step 1 of 14

Warm-up

Z1 recovery

10:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up10 min · Z1 recovery
  2. Hard 400m effort (1/6)2 min · Z5 sprint
  3. Walk / jog recovery (1/6)3 min · Z1 recovery
  4. Hard 400m effort (2/6)2 min · Z5 sprint
  5. Walk / jog recovery (2/6)3 min · Z1 recovery
  6. Hard 400m effort (3/6)2 min · Z5 sprint
  7. Walk / jog recovery (3/6)3 min · Z1 recovery
  8. Hard 400m effort (4/6)2 min · Z5 sprint
  9. Walk / jog recovery (4/6)3 min · Z1 recovery
  10. Hard 400m effort (5/6)2 min · Z5 sprint
  11. Walk / jog recovery (5/6)3 min · Z1 recovery
  12. Hard 400m effort (6/6)2 min · Z5 sprint
  13. Walk / jog recovery (6/6)3 min · Z1 recovery
  14. Cooldown8 min · Z1 recovery