Objective : Improve your speed, endurance and VO2max.
Suitable for Intermediate to advanced level.
Intensity level : Intervals should be run at high intensity, around 90-95% of MVA (Maximal Aerobic Speed). Recovery phases should allow sufficient recovery to maintain a high intensity during each interval.
MVA : MVA is used to calibrate interval intensity. Efforts should be close to VMA to maximize the benefits of the session.
Explanation : The 400-meter long split is designed to improve aerobic capacity, speed and resistance to fatigue. Running several intervals at an intensity close to VMA stimulates the physiological adaptations needed to increase running performance. The 400-meter intervals are long enough to develop endurance, yet short enough to maintain high intensity.
Sample session: