There’s hardly anything more satisfying than being really productive in a short amount of time. Whether you’re working on a project, completing household chores, or fitting in a workout – efficiency makes us feel accomplished. We often associate productivity with work or chores, but it can also translate to our running.

It’s hard to beat the feeling of satisfaction from completing an efficient running workout.

When selecting a running workout, I often look for workouts that will challenge me both physically and mentally in a short amount of time. I love ramping up the intensity with some intervals to quickly increase my heart rate.

Such as the 400 meter interval repeats in this running workout.

Simply put, this 400 meter running workout involves running fast for a quarter mile followed by running slowly for a quarter mile, repeated about 6 times. Throw in a half mile warm up and half mile cool down and you’ve covered the entire workout in just about 30 minutes.

The key to 400 meter running workouts is increasing your pace quickly enough to get up to speed for the entire interval. 400 meters is equal to a quarter of a mile, which will certainly fly by on any run.

Discovering your threshold pace for a 400 meter interval can be a bit challenging. Luckily, there are a few different ways to determine your goal pace for each of the intervals.

400 meter interval pace – Method 1:

A great option for one of your first 400 meter interval workouts is to begin with a pace you know you can complete, and gradually increase speed with each interval. For example, if your 10k PR was completed running a 10:00 minute/mile pace, run your first 400 meter interval at this speed. Slow down for the recovery, and then increase your pace for the next interval.

If running at a 10 minute per mile pace didn’t push you to your limits, increase your speed to a 9:45 minute pace for interval #2. Continue to increase your speed until you reach the point at which you feel like you could run no further than a quarter mile.

400 meter interval pace – Method 2:

If you’ve already completed quite a few 400 meter interval workouts, another option is to start things off at your previous “best” pace. In other words, begin where you left off.

Look back on previous training plans to determine the average pace at which you completed 400 meter intervals, and use that as a guideline for this workout. If you were previously completing 400 meter intervals in 2:05 (an 8:20 pace), try to match that time with each interval in this workout.

400 meter interval pace – Method 3:

If you’re still uncertain as to what pace you should run those 400 meter intervals, you can use your goal pace to help guide you. Simply take your goal pace for an upcoming race and subtract 90 seconds per mile. Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal.

For example, if your goal is to complete an upcoming half marathon running at a 10 minute pace per mile, you’ll want to aim to run those 400 meter intervals at an 8:30 minute pace.

Incorporating 400 meter running workouts into your training plan on a regular basis is a great way to follow your progress and see your fitness improve over time. You’ll be amazed look back on old workouts and remembering how challenging certain paces felt in the beginning.

This 400 meter running workout can easily fit into a run of any distance. Simply increase or decrease the warm up, cool down, recovery distance or number of interval repetitions to fit this workout into your training plan. 400 meter running workouts are a staple for any runner – no matter how fast or “slow”!

400 Meter Interval Workout for Runners

• Warm up: 800 meters (0.5 miles) at easy run pace
• Interval #1: 400 meters (0.25 miles) at interval pace
• Recovery: 400m @ easy run pace
• Interval #2: 400m @ interval pace
• Recovery: 400m @ easy run pace
• Interval #3: 400m @ interval pace
• Recovery: 400m @ easy run pace
• Interval #4: 400m @ interval pace
• Recovery: 400m @ easy run pace
• Interval #5: 400m @ interval pace
• Recovery: 400m @ easy run pace
• Interval #6: 400m @ interval pace
• Cool Down: 800m recovery at easy run pace

Make sure to adjust your paces each week as you improve. In general, your recovery pace should feel very easy. Many runners make the mistake of pushing them too hard during the recovery intervals. Remember – the goal of this workout is to give it your all during the 400 meter intervals only. Use those 400 meters of recovery to truly recover – walking is okay!

Enjoy the progress and satisfaction with each workout, whether you hit your goal paces or not. This workout is a great way to build running fitness and gain mental strength to conquer those upcoming goals.

More running workouts:

• 4 Variations for Your Next Tempo Run
• 1 Minute Running Intervals Workout
• Hill Training: Why, How and 3 Workouts
• 3 Fartlek Training: Speed Workout Ideas for Runners