400m Interval Track Workout

Dynamic Warm-Up
• High Knees
• Butt Kicks
• Leg Swings (front-to-back & side-to-side)
• Walking Lunges with a Twist
• A-Skips

Warm-Up Run
• 2 laps (800m / ~0.5 mile) at easy conversational pace
Main Set – Intervals (3 miles total)
• 12 × 400m (1 lap each) at 5K effort or slightly faster
• Recovery: 1-2 Rest Break
• Total = 12 laps hard 

Cool Down
• 1 lap (400m) at easy jog/walk
Core / Abs (2–3 rounds)
• Plank – 45 sec hold
• Side Plank – 30 sec per side
• Bicycle Crunches – 20 reps each side
• Flutter Kicks – 30 sec
Static Stretching (20–30 sec each)
• Hamstring stretch
• Quad stretch (standing)
• Calf stretch (against wall)
• Hip flexor lunge stretch
• Shoulder cross-body stretch

400 Meter Intervals

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