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iPhone App Tempo Run 1 coached by Andrew and Deena Kastor

4x400 Meter Repeats

Coached by Andrew Kastor

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Available in iTunes App Store and Samsung Galaxy App Store

Type: Run
Where: Outdoor
Equipment: None
Difficulty: Moderate
Total Duration: 4.3 Miles


After you’ve completed your warm-up you will run 400 meters at a Zone 4 effort. This will likely be faster than the pace you typically run at on a daily basis.


After the first 400 meter rep, you will recover with a slow run or jog in Zone 2 for 200 meters or approximately 1-2 minutes. After the 200 meter recovery period you will then perform another 400 meter hard effort in Zone 4. You will repeat this process a total of 4 times for 4 x 400m at a hard effort in Zone 4.


The goal of this workout is to take you out of your comfort zone and push yourself to build strength, power and endurance.

Available in the iTunes App Store & works with iPhone 4s & up.

Available at Samsung Galaxy App Store works with most Samsung devices

*Phones not included

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