Session of the Month: 20 x 400m (2:00 cycle)

A session that’s as classic as it gets. Twenty 400m reps on a 2-minute cycle - simple, repeatable, and brutally effective when done right. It’s a rhythm builder that tests pacing, control, and concentration from the first lap to the last.

Why We Love It

Because it rewards patience. This session teaches you to sit on pace, not chase it. It’s where runners learn the art of rhythm - that balance between working hard and staying relaxed. There’s something satisfying about ticking through rep after rep, feeling that controlled fatigue build but never letting it take over.

How to Run It

Set a steady rhythm from the first rep. You’ll want each 400m around 10K pace, leaving roughly 60-70 seconds of work and 50-60 seconds recovery before the next start. The key is consistency, every rep within a second or two of the last.
If you’re training with a group, keep the recoveries honest. If you’re solo, use the two minutes as a rolling cycle - start each new rep on the next 2:00 mark, whether you’re ready or not.

Training Zones & Focus

Target pace sits around 5 - 10K effort, edging towards threshold by the back half of the set. The focus is aerobic strength and rhythm endurance, holding form as fatigue sets in, and maintaining pace through controlled breathing and efficient movement.

Key Benefits

• Builds aerobic strength and fatigue resistance

• Sharpens pacing control and rhythm under pressure

• Bridges the gap between endurance base work and track-season speed

• 8km of quality running at controlled intensity

• Great pre-season session to reintroduce the track and refine turnover