Track or Treadmill Workout for Faster Running Paces: 400 Repeats for a Faster 5K Pace

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Hi Everyone!

Yesterday I got in a great running workout on the track. This is a great workout for improving your speed and endurance. If you want to become a faster runner you need to learn how to push your body, and how to pace yourself.

During races, or longer workouts, pacing yourself is key to successfully hitting your goal paces during a run.┬áMost people can’t naturally lock into a pace and hold it there throughout a run. It takes practice to learn your pacing, but it will help you become a much more efficient runner.

The total distance for this workout is 5-Miles, but you can adjust the length of the workout for your own needs. You can do this by decreasing the number of repeats, and adjusting the length of the warm-up and cool down. This workout focuses on developing your Fast Twitch muscle fibers, while also incorporating endurance. More fast twitch muscle fibers translate to faster running speeds.

Equipment: Timer and Running Shoes.


400 Repeat Workout for a Faster 5K Time

Warm Up: 1-Mile at an Easy Pace


Six 400 Meter Repeats (400 Meters= 1 Lap on a Standard Track or .25 Miles on a Treadmill) faster than your goal race pace.

After each 400 Meter Repeat do 400 Meters at a light/recovery pace.

Total Laps: 12

Cool Down: .5 to 1 Mile Easy Pace and Stretching

*Judge your paces based on your goal race pace. For example, if you want to run a 7:00 min/mile pace your 400 meter repeats should be 1 minute and 45 seconds.

Sub 30-Minute 5K Pace: 400 Meter Repeats in 2 Minutes and 23 Seconds.

8 Minute/Mile Pace: Each 400 Meter Repeat in 1 Minute 59 Seconds.

Push during your Hard paces, and use your jogging intervals for recovery.

Have fun! If you try this workout let me know what you think!


One thought on “Track or Treadmill Workout for Faster Running Paces: 400 Repeats for a Faster 5K Pace

  1. Benders! I appreciate y’all so much! Your workouts make me a healthier and happier person. I most appreciate how you work out WITH THE VIEWERS! Its encouraging to see someone else sweat and breathe as hard as you are. I have been using your website for about 6 months and feel amazing!!! The fact that its free makes a poor college students bank account very happy.
    On a side note I think its amazing that you two are OT’S. I am currently in school to become an OTA. So I appreciate what you do for people in and outside of work.

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