This workout from the team at McMillan Running is a great way to mix up your typical tempo run – by breaking into smaller pieces. It is a great workout to help you build endurance at faster speeds; especially important for half-marathon and marathon training, but also helpful when training for any distance. 


Many runners find it hard to find their tempo run pace – that in between pace that’s hard but not too hard and easy but not too easy. To help, McMillan Coach Jacob Puzey uses a workout learned from Frank “Gags” Gagliano, formerly of Georgetown University (thus the name).

What it is: To start, run 8-10 x 400m at tempo* run pace, taking only 30 seconds between each repeat. Once you have the pace dialed in, you can add 2-4 more repeats each time you do this workout. It’s a fun way to break up the standard tempo run.

*To find your suggested tempo pace, check out the McMillan calculator.

And, over a few sessions, you can really build up the total number of Georgetown 400s to get an even greater stimulus to build your stamina. You can run this workout on a track or, of course, you can run it anywhere using a speed/distance monitor.

What it looks like: The visualization below shows this workout executed using our new Workout Analysis feature. You’ll notice the relatively consistent pace and very short periods of rest. Let us know how the workouts goes. Use your laps button to get the benefits of this Premium feature and name your workout #Georgetown400s.

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Come back each week for a new workout or view previous ones to see what you’ll get in our Premium Training Plans for Runners