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Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.

In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there.

This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now.

Timestamps of what you'll learn

• [00:00] Importance of the 12x400s workout and its benefits
• [00:03:12] Description of the workout and its purpose in training
• [00:06:31] Discussion on the intensity and pace variations of the workout
• [00:08:41] Using heart rate as a guide for the workout
• [00:12:16] Importance of perceived exertion and pacing during the workout
• [00:14:04] Importance of rest intervals in the workout
• [00:17:54] Discussion on using heart rate as a governor during the workout
• [00:19:46] Differentiating between threshold and tempo workouts
• [00:22:42] Variations and downsides of the 12x400s workout
• [00:27:01] Summary and conclusion of the episode

Links & Learnings

• NRG Coaching Services
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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