Running · Speed
BANNISTER'S 10 × 400
10 × 400 m at mile effort, ~2 min recovery
THE STORY
Before the first sub-four-minute mile, Roger Bannister's interval training was built on 10 × 400 m with two minutes' recovery, bringing the average rep time down over the months.
Sources
- 70 years since Bannister's 3:59.4 — World Athletics, 2024
WHAT IT TRAINS
Mile-pace rhythm and speed endurance — learning to hold race pace lap after lap.
WHO IT'S FOR
Milers and 1500 m runners, and 5K runners sharpening their top end.
HOW TO DO IT
- 01Warm up 15 minutes easy with 4 strides.
- 0210 × 400 m at your goal mile (or 1500 m) effort.
- 03Walk or jog about 2 minutes between reps.
- 04Cool down 10–15 minutes.
SCALED VERSION
6 × 400 m at 3K–5K effort with 2 minutes' recovery.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery · Inspired by Roger Bannister. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/bannister-10x400
WARMUP15 min
easy
INTERVAL20 sec
strides
INTERVAL400 m
goal mile effort
RECOVERY2 min
walk or jog
COOLDOWN12 min
easy
RELATED WORKOUTS
- RunningSpeedDifficulty 4 of 5 — Very hard
4 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace
1 h 10 - RunningVO2maxDifficulty 3 of 5 — Hard
12 × 400 at 5K Pace
12 × 400 m at 5K effort, 200 m jog or 60 s
55 min - RunningSpeedDifficulty 4 of 5 — Very hard
Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
50 minInspired by Steve Prefontaine
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.