Are 12x400m intervals the best workout for runners?

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Looking for a cheat code to get pretty fit without suffering? Welcome to the easiest of the hard workout sessions for runners: the 12x400 interval workout.

In this episode, you'll dive into the 12x400 interval workout, a powerful tool for any runner looking to improve their speed, endurance, and overall performance. We break down the science behind this workout, explain why it's so effective, and show you how to implement it into your training. Whether you're aiming for a new personal best or just want to get faster, this episode is packed with all the info to help you get there.

This routine is a favorite of mine because it improves your VO2 max, sharpens your running economy, and prepares your body for the harder and longer work later in the season. Whether you're training for a 5K, 10K, or even a marathon, 12x400 intervals done at the right pace and time of the season might just help you hit your goals. Let’s get into why this workout is the bee's knees and how you can make it part of your training right now.

Timestamps of what you'll learn[00:00] Importance of the 12x400s workout and its benefits[00:03:12] Description of the workout and its purpose in training[00:06:31] Discussion on the intensity and pace variations of the workout[00:08:41] Using heart rate as a guide for the workout[00:12:16] Importance of perceived exertion and pacing during the workout[00:14:04] Importance of rest intervals in the workout[00:17:54] Discussion on using heart rate as a governor during the workout[00:19:46] Differentiating between threshold and tempo workouts[00:22:42] Variations and downsides of the 12x400s workout[00:27:01] Summary and conclusion of the episodeLinks & LearningsNRG Coaching ServicesThe One Percent Better Runner NewsletterDLake Runs on Instagram

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The 1% Better Runner | DLake, Mike Trees & Friends

This is a podcast about how runners can live better lives through consistent self-improvement.
Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.
I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.
Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.
A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.
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PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

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• No. of episodes: 149
• Latest episode: 2025-04-30
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