31/08/2026
Fantastic Friday track night coaching the Glasgow group. A super bunch! ๐ขโซ๏ธ๐ฑ
We planned a 300/400m interval session with 8-12 reps and 90 second recoveries. A cornerstone training session for athletes to work on the upper end of the speed spectrum ๐๐ปโโ๏ธ๐๐ปโโ๏ธ๐จ
The benefits? ๐ค
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Boosts VO2 Max: Running at or near your maximum oxygen intake pace for ~60 to 90 seconds per repeat forces the heart and lungs to adapt to higher oxygen demands, significantly expanding aerobic capacity.
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Raises Lactate Threshold: 400m reps generate substantial lactic acid. Repeated exposures train the body to buffer and clear lactate more efficiently, delaying fatigue at fast speeds.
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Higher Caloric Burn: High-intensity interval training (HIIT) boosts Excess Post-Exercise Oxygen Consumption (EPOC), driving elevated energy expenditure after the workout ends.
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Improves Running Economy: Repeatedly running at fast paces trains your nervous system to recruit muscle fibers quickly, improving cadence, stride efficiency, and biomechanical form.
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Strengthens Fast-Twitch Muscle Fibers: Unlike long slow distance runs that rely almost exclusively on slow-twitch fibers, 400m efforts engage type II fast-twitch fibers, building explosive power and leg speed.
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Develops Finishing Kick: Maintaining velocity through the final 100m of a 400m rep conditions muscle endurance, enabling you to accelerate or hold pace near the end of a race.
A valuable session for all! ๐
