Repeat six times. Run 400 meters at goal pace. Walk 100 meters. Add running speed with the following workout that includes running 100 meters fast, then running it slow.

1. 400-Meter Repeats Why it works: Lemoncello calls 400-meter repeats a benchmark workout for any type of runner because of the manageable interval distance and customizable variables like pace ...

Repeat eight times. Run 400 meters at goal pace.* One minute of sit-ups, plus 20 push-ups (odd sets only). Walk 100 meters on even sets. * Goal-pace running is how you want to meet your timed run ...

A mile is 1609 meters, slightly more than four full laps around a 400-meter track. She’ll have to run approximately 2 seconds faster per lap to break the 4-minute plateau.