Even the best have that one session that they just don\u2019t like \u2013 and GB superstar Keely Hodgkinson is no different. <\/p>\n
In her latest vlog<\/a>, the reigning Olympic champion is back building her base on the track and that can only mean one thing: 10 x 400m.<\/p>\n Prescribed by her coach, Trevor Painter, Hodgkinson says: \u2018I don\u2019t particularly enjoy this session.\u2019 We\u2019d have to agree with her, although the benefits always outweigh the suffering. <\/p>\n Hodgkinson is seen running her repeats in 64-66 seconds \u2013 mighty fast, but nothing compared to her race day pace of around 57 seconds a lap. <\/p>\n She\u2019ll have to run even faster, however, if she\u2019s to break the long-standing outdoor 800m world record of 1:53.28, which was set by Jarmila Kratochv\u00edlov\u00e1 of the former Czechoslovakia in 1983. <\/p>\n Why are 400m repeats so tough?<\/p>\n There is a double-whammy of training benefit with 400m repeats, because they not only work on a runner\u2019s anaerobic<\/a> speed, but also aerobic endurance. Working aerobically (without sufficient oxygen) means that he workout sits very close to lactate threshold<\/a> and pushes the body to clear lactic acid before another rep starts. <\/p>\n This means that runners face rapid muscle fatigue coupled with cardiovascular exertion, all while having to remain relaxed and focused on the pace. It\u2019s no easy ride, but in terms of improving running fitness, it\u2019s up there as one of the best workouts. <\/p>\n How to run 400m repeats<\/p>\n If you think that you need to add some 400m repeats into your training, there\u2019s a pretty basic approach that you can take \u2013 most runners should aim to sustain a pace that\u2019s around 80-90% of their maximal effort per interval and then, between intervals, walk or rest for about a minute. It\u2019s that simple. <\/p>\n