Fitness: 400M Intervals

Posted on: June 20th, 2013 by paul

Today’s workout of the day looks simple on paper. You only need to complete five 400 meter sprints at 85-95% of your max speed. The tricky part is that you will have only a short rest between each sprint. 

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This exercise is great because you can do it anyplace where there is a flat stretch of ground that is 400 meters long (or on a track). If you are down south on a vacation, you just need to find a stretch of beach to make this workout happen. If you are looking for a last minute deal down south, check out this great deal from Vancouver to Puerto Vallarta for only $839 (taxes included).

So although this may seem like one of the easier workouts of the LMV Workout series, push yourself to run at your fastest pace during these sprints and you will get the most out of this training session. For the dynamic warm up, the focus is on stretching out your hamstrings. Sprints are very difficult on your hamstrings and can cause them to tighten up. Be sure to take your time and properly stretch them before and after the workout.

400 Meter Interval Sprints


General Warm up

Light jog or shadow boxing

Dynamic Warm Up

Leg swings (forward to backward)                            Leg swings (side to side)                               Side Shuffle

Lateral Cross-under walk                                              Inchworm                                           Arm swings

Frankensteins                                                                   Dynamic Quad                                   Accelerations

Long skips                                                                           High Skips                                            Sprint starts


Static Plank Series (2 sets, no rest between sets):

  1. Forearm plank (1 minute)
  2. Side plank (30 seconds each side)
  3. Balance plank (30 seconds each side) – Balance on opposite arm and opposite leg while keeping your back straight and hips square to the ground


5 reps of 400 meter sprints with 2.5 to 3 minutes break in between sets.

Cooldown and Stretch

Light job then stretch with a focus on loosening the hamstrings.


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