Peter Rea, Elite Athlete Coach and Coordinator at the ZAP Fitness Team USA Training Center, has athletes execute two 400s at 10k effort to warm them up for further distance training. The gear changing and tempo work within this workout will prepare runners to perform at peak potential.

2×400 (Economy Stimulus)

Drill Summary: Before a workout, coaches mark off a 400 meter course for athletes to run. Athletes run the course at a 10k tempo and don’t worry about timing it. Between the 400s, athletes are given a short rest. Work on changing gears at different points of the run to prepare the body for e tempo-based workout.

This video came from Championship Productions’ video “Zap Fitness: Proven Training Methods for Distance Running Success.” View other world class Track & Field videos!