If You Can't Do This Speed Workout, You're Not as Fit as You Think | (12x400m Intervals)

What if the one workout almost every runner does wrong could actually be the fastest way to build both your VO2 max and your threshold at the same time?

Most runners split their training trying to chase speed in one session and endurance in another, but there’s a smarter way to train both at the same time. In this episode, I break down a simple but powerful workout that builds your VO₂ max and threshold together, explain why most people get it wrong without even realizing it, and show you how small adjustments in pacing and recovery can completely change your results. If you’ve been putting in the work but not seeing the progress you expect, this will help you train with more purpose and finally feel the difference.

Key Takeaways

1. The 12 x 400m workout can improve both VO₂ max and threshold when done correctly, making it one of the most efficient sessions you can add to your training. Most runners miss out on its full benefits because they treat it like just another speed workout.
2. Effort and pacing matter more than just hitting times. Starting controlled and finishing strong helps you stay in the right training zone and avoid burning out too early.
3. The biggest mistake is the work-to-rest ratio. Keeping recovery short and active forces your body to adapt properly instead of turning the session into something too easy.

Timestamps

• [01:11] Starting The 12x400m Workout
• [01:54] Rep/Interval #1
• [02:06] Rep/Interval #2
• [02:35] Effort - This Should Be Comfortably Hard
• [02:59] Shoes I'm Wearing
• [03:18] Rep/Interval #4
• [03:32] Use This Workout To Improve Your Vo2 Max
• [03:47] Humidity, Heart Rate, Speed And Vvo2 Max
• [04:30] Rep/Interval #6
• [05:15] Traps To Avoid
• [05:44] Why Heart Rate Drift Is Good For This Workout
• [06:22] Rep/Interval #8 (Last One)
• [06:56] How To End With Strides (And Do Them)
• [07:46] Go Deeper On This Workout Here

Links & Learnings

• 📈 Get your free vo2 max workout training plan with 12x400m intervals here - https://dlakecreates.com/4x4free
• 🎧 Listen, read and learn more here https://dlakecreates.com/400m
• Improve vo2 max with this other workout here - https://dlakecreates.com/4x4
• Why Most Runners Get VO2 Max Wrong (And How to Fix It) https://dlakecreates.com/vo2-max-training-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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