Seven Times Four Hundred at Five K Pace

Training Week #5 Day 2: 7 x 400 @ 5k Pace!

Seriously, what does 7 x 400 @ 5k pace mean???? That’s what I said a few months ago to myself…and never really bothered with following up with doing the actual workout. I just ran whatever distance I wanted to. However, since I am training for a half marathon, I wanted to really try to stick to my training plan as much as possible.

I’ve already missed 6 x 400 @ 5k pace and my tempo’ runs because I still need to figure out what my tempo run really should be {even though my husband already did the math for me – I forgot my pace}. Anyway, I figured I shouldn’t miss this week’s 7 x 400. I actually had to Google it! Oh yeah, that was me.

This is what I figured out: I have to run around the track {400 meters} 7 times and can have a walking or jogging break in between from 30-90 seconds (depending on what site you look at) but I had to run it at my 5k pace! So what’s my 5k pace? I dunno…I run anywhere between 5:35 to 6:16 per kilometer depending on how I am feeling.

I used the McMillan Running Calculator to figure it out. I went with my 28:00 minute 5k time, therefore I should be able to run around the track once in 1:39 then rest/recovery run or walk.

Okay, got it!

Here goes nothing!!!!!!!!!


Leaving the office…

Well, holy shit! First off, its bloody hot out….like back up to 28 degree Celsius (82 F for my American friends) but feels like 32 (89F). What was I thinking. Good thing I put on some sunscreen before I left the office.

I ran 1.23k to the local rundown track. Sure, I could have driven my car to a nice University track and paid to run on it but that wasn’t going to fit in during my lunch break. It’s an old gravel track that clearly has not been taking care of. It was used by schools I am assuming but I really don’t think they use it anymore. However, the soccer field is still in great condition.

PR Track Run

How did I do?

The first lap {400 meters} I ran, I was 6 seconds over my time…not bad. The second time I was 21 seconds over my time and then it just got worst from there.

I finished with 5 x 400 @ 5k pace….kinda felt like a turtle on the last one and decided to call it a day. Then ran another 1km back towards our office to finish off with 5k total of running today. I think on of my mistakes is that I used 28:00 as my 5k pace which I really have done once back in April but more recently ran 27:43 {PB}. I didn’t want to go with 27:43 as I know I couldn’t keep up that pace. Really, I should have aimed for a 29 minute 5k pace.

PR Track Workout

Good lord, I never want to do that again. I’d rather run hill repeats! Having said that….I feel pretty awesome physically. Even though I am in no rush to do that workout anytime soon I feel it was success.

I managed to…..

  • Get in my workout and have my evening free to do house work relax
  • Run 5k in the sun
  • Add a few more freckles to my face, arms and legs
  • Attempt 7 x 400 and finished more than half 5 x 400
  • Go outside during my lunch break
  • Finish one more day of my training!

I may have consumed more food for lunch then one really should eat (Vega snack bar, large bowl of watermelon, chicken, rice and peas from last night’s dinner, salted almonds and water…oh and I’m STILL RUNGRY!!!!!!!)

Do you like track workouts?

Gravel or nice professional tracks?

Track workout or Hill Repeats? 



17 thoughts on “Seven Times Four Hundred at Five K Pace

    • Thanks Molly! Yeah, I was too scared as well…even just to figure out what 7×400 @ 5k pace… I mean, I can’t just pull that number out of my head. Thank goodness for online running tools!

  1. I did my first track workout a few weeks ago and hated it. Although I wore myself out during the warmup so I blamed that. We did 3 800s with a 1 lap cool down jog in between sets. I did not finish the whole workout. Although I am curious to try it again.

  2. Good work! Those workouts and I have a love/hate relationship. They hurt like heck but I feel amazing afterwards. Truthfully, nothing will pick up your endurance and speed like a workout like that. And I always like to remind myself that those workouts send your metabolism into overdrive. Not a bad deal. Awesome job for tackling it!

  3. Good for you! That’s an awesome workout. I normally only practice track workouts in the winter (we have an indoor track) but they can make a potentially boring work out into something awesome and they are huge for improving your running

  4. Nice job! 400’s are no joke! and I love the pics. Love the old school gravel track! I would actually like to run on one of those from time to time, but I don’t think there are any around here.

  5. Pingback: Half Marathon Training Week #5 | Piper's Run

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.