This is a very simple workout but it is extremely effective. Below is a video on good running technique to help prevent injury and increase speed and endurance. I would highly reccommend trying some of the drills they mention as a warm up and using these 400 meter sprints as a way to practice good technique. It will only make you better in the end.
- Mark out a 400 meter loop. Your rest time will be double your work time so a 1:2 ratio. Use a stop watch to time each sprint so you know exactly how much recovery you get and you can track your consistency. The goal for this weekend is 5 of these 400 meter repeats. Have fun!