Intervals
Even 400s
Even hard-and-float grass 400s
Main set: 6 × (400 m @ 85% + 400 m @ 50%)
About this workout
Even 400s are 400 m repeats at a strong, even effort, each followed by a 400 m float at a comfortable pace, run continuously. They're a gentler cousin of the classic Aussie quarters, better known as Deek's Quarters: 8 × 400 m at around 3K to 5K pace with only a brisk 200 m float, a session coach Pat Clohessy used with Rob de Castella.
Run every 400 at the same effort, from the first to the last, and keep moving through the floats instead of stopping. When all 6 feel smooth, move up to Deek's. Why fast floats work.
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 40% + 2 min @ 50% + 30 s @ 70% + 1 min rest | Easy start, build gradual |
| Quarters | 6 × (400 m @ 85% + 400 m @ 50%) | 400 hard, 400 float |
| Cool-down | 2 min @ 30% | Ease down, breathe |
Times for distance reps assume a 6:00/km pace.
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 40% Easy. Relaxed jog, easy to chat.
- 50% Comfortable. Easy running, full sentences.
- 70% Moderately hard. Short sentences only.
- 85% Very hard. A word or two, tops.
Pete's tip
Run each 400 strong and even, then float the next without stopping. Equal work-and-float builds honest speed-endurance. Hold the pattern.
Pete, Fartlek's AI coach
What it trains
Speed. Improve your pace and explosiveness.