200/400 Repeats are designed to improve running economy and form. Repeats are fast, done at 1 mile race pace. You should take a long enough recovery so that you are completely recovered before you start the next repeat. If you are having a hard time keeping the pace as the workout progresses, take a longer rest.

(200M is 1/2 lap and 400M is 1 lap)

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One set =
200M (with a 400M Recovery jog),
200M (400R),
400M (800R)

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How many sets should you do?
- 2 sets if you are running 25 mi/wk or less
- 3 sets for 25-35 mi/wk
- 4 sets for 35-45 mi/wk
- 5 sets for 45-55 mi/wk

What Pace should you run?
Suggested 200/400 times based on 5K race time.

5K
Race
Time 200 400
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30.04 67 2.16
29.05 63 2.08
27.39 60 2.02
26.22 57 1.55
25.12 54 1.50
24.08 52 1.46
23.09 50 1.42
22.15 48 1.38
21.50 47 1.36
21.25 46 1.34
21.02 45 1.32
20.39 44 1.30
20.18 44 1.29
19.57 43 1.27
19.36 42 1.26
19.17 42 1.25
18.58 41 1.24
18.40 40 1.22
18.22 40 1.21
18.05 39 1.20
17.49 39 1.19
17.33 38 1.17
17.17 37 1.16
17.03 37 1.15
16.48 36 1.14
16.34 36 1.13
16.20 35 1.12
16.07 35 1.11
15.54 34 1.10
15.42 34 1.09
15.29 33 1.08
15.18 33 1.07
15.06 32 1.06