12 x 400m at mile pace
12 x 400m at mile pace, 1 min easy jogging.
Speed and sprints · Intermediate, Advanced
The session
Total distance
10.28 km
Est. duration
~54:24
Structure
3 blocks(12 reps)
Phases
Warm-up
Work
Cool-down
Warm-up jog · 10min
6:30 /km
12 x 400m (60s Jog)
4:40 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 12 x 400m at mile pace with 1 min of easy jogging after each, and cool down for 10. Aim for even reps rather than a fast first one; the last should feel hard but in control.
What it's for
Short reps at mile pace train speed and running economy: quick turnover and good form at a pace faster than you race most distances, so race pace feels easier.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.