BUILD SPEED. HOLD YOUR PACE. FINISH STRONG.
Looking to add some speed to your weekly running? This track session is designed to improve your ability to hold a faster pace while building the strength and endurance needed to stay consistent when your legs start to fatigue.
The aim isn't to sprint every rep. It's about finding a fast but controlled pace, staying consistent and finishing the session strong.
THE WARM-UP
10–15 minutes easy running
Start with an easy jog to gradually raise your heart rate and get your legs moving.
Follow with a few dynamic movements, such as:
- Walking lunges
- Leg swings
- High knees
- Heel flicks
- A-skips
Finish with 4 × 80–100m strides, gradually increasing your speed with each one. Walk or jog back to recover.
You should feel warm and ready to run fast before starting the main session.
THE MAIN SET
6 × 400m
Run each 400m at a strong, controlled effort. Think around your 5K pace or slightly faster, rather than an all-out sprint.
Take 90 seconds of easy walking or jogging recovery after each rep.
The challenge is consistency. Try to keep all six 400m efforts around the same pace rather than going too hard on the first few and struggling towards the end.
Reps 1–2: Settle into your pace and stay relaxed.
Reps 3–4: Focus on your form. Keep your shoulders relaxed, arms driving and cadence consistent.
Reps 5–6: This is where the work starts. Maintain your pace and finish strong without losing your form.
THE FINISHER
4 × 100m strides
Finish the session with four smooth, fast 100m efforts.
These aren't maximum-effort sprints. Build your speed gradually, run fast with good form and then ease off towards the finish.
Take a full walk-back recovery between each rep.
THE COOL-DOWN
Finish with 10–15 minutes of easy running or walking to gradually bring your heart rate down.
Add some light mobility afterwards if it feels useful, particularly through the calves, hamstrings, quads and hips.
THE GOAL
This workout is all about speed endurance—learning to run fast while staying controlled as fatigue builds.
Don't chase your fastest possible 400m. Chase consistency.
6 reps. One pace. Finish stronger than you started.
