Track 10×400m: Consistent Pace Run Session

Session Overview

Ten 400m repetitions at a consistent target pace with 60 seconds rest — the classic track session for building race-specific endurance and pacing discipline. Unlike descending or variable-pace sessions, the goal here is split consistency: every rep within 3 seconds of your target. Designed for advanced runners in peak triathlon race season.

What You’ll Need

• 400m athletics track
• GPS watch with lap function
• Racing flats or triathlon running shoes (race day shoes are ideal)

Warm-Up (15 minutes)

1.6km easy jog at conversational pace, followed by dynamic warm-up drills: high knees (2×20m), heel flicks (2×20m), lateral bounds (2×10m each side), and leg swings. Finish with 4×100m strides at 5km race effort — not full sprint — with 30 seconds walk between each. These strides prime your neuromuscular system and establish the pace feel you’ll hold for the session.

Main Set

Your target pace for each 400m rep should be your current 5km race pace. If you don’t know your 5km pace, use a pace that feels like 7.5–8/10 effort — hard but controlled, with no sprinting in the final straight. The discipline of this session is resisting the urge to negative split: your first rep should be identical to your last.

• 10× 400m at 5km race pace
• 60 seconds standing or walking rest between each rep
• Target: all 10 reps within 3 seconds of your goal split
• Example targets: 5km PB of 22:00 = 4:24/km = ~1:46 per 400m
• Example targets: 5km PB of 25:00 = 5:00/km = ~2:00 per 400m

Cool-Down (10 minutes)

1.6km easy jog at 60–65% of max heart rate, followed by 5 minutes of static stretching: hip flexors, quads, hamstrings, and calves. Prioritise the calves — they’re under significant load during fast 400m efforts and benefit from immediate attention.

Coaching Notes

• If your first 4 reps feel easy, your target pace is too slow — add 2–3 seconds per lap next time
• If you’re struggling to hold pace by rep 7, your target was too ambitious — reduce by 3 seconds per lap and rebuild
• Easier version: reduce to 8 reps, or extend rest to 90 seconds
• Harder version: reduce rest to 45 seconds while holding the same pace target
• This session works best done once per week max — allow 48 hours of easy training before and after