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400m Repeats

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

8× 400m with 90s recovery, classic speed work for 5K/10K training Lace up and let Mariposas cue every interval for you.

intermediate40 min18 segments

Workout breakdown

  1. warmup, 10 min · Easy jog warmup
  2. run, 2 min · Rep 1/8, 400m fast
  3. rest, 2 min · Walk/jog recovery
  4. run, 2 min · Rep 2/8, 400m fast
  5. rest, 2 min · Walk/jog recovery
  6. run, 2 min · Rep 3/8, 400m fast
  7. rest, 2 min · Walk/jog recovery
  8. run, 2 min · Rep 4/8, 400m fast
  9. rest, 2 min · Walk/jog recovery
  10. run, 2 min · Rep 5/8, 400m fast
  11. rest, 2 min · Walk/jog recovery
  12. run, 2 min · Rep 6/8, 400m fast
  13. rest, 2 min · Walk/jog recovery
  14. run, 2 min · Rep 7/8, 400m fast
  15. rest, 2 min · Walk/jog recovery
  16. run, 2 min · Rep 8/8, 400m fast
  17. rest, 2 min · Walk/jog recovery
  18. cooldown, 10 min · Easy jog cooldown
Run 400m Repeats free in Mariposas GPS tracking + interval cues, hands-free · collect a cute pet 🐾