Weekly Workout: 400m Track Intervals

Professional runner and coach Neely Spence Gracey shares a classic 400m track interval workout. Neely just won the women's title this past weekend at the Humana Rock 'n' Roll New Orleans Half Marathon with a finishing mile of 5:09.

This week's workout of the week is a classic 400m track interval workout from marathon professional Neely Spence Gracey.

400m repeats are such a traditional workout, and are never easy, but always confidence boosting if completed. This is usually one of my first measured workouts in the beginning of my season. It takes a lot of focus, but if you can find a good rhythm and lock into a groove, the workout will fly by!

The Workout

  • 1-3 miles warm up easy
  • Drills/Strides
  • 3-4 sets of 4 x 400m at 5k pace with 200m jog recovery. Jog 800m between each set.
  • 1-3 miles cool down easy

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