Training for 5K with 400's

oops..

don't want ot get caught by the grammar patrol

I meant "your" not "you're"

Ok, I need to slow down..

another typo

"to" not "ot"

okkk... give me your 400m targets and ill give you 5000m prediction... or vise versa...

i do alot of 400m repeats for 5k training...

I always liked bumping it up to 20 400s, but doing them at 5k pace. One minute recovery. It's not a super tough workout, but it's good for getting a feel for the pace. I usually did longer (1000m or 1600m) repeats for 5k training, though. I leave the balls-out quarters for the milers.

20x400m @ 5k race pace w/1min recovery is a very easy workout. I think you'd be better off doing them @ 3k race pace.

Honestly, though, if you're training for a 5k you'd be better off doing the longer intervals (800m, 1000m, 1200m, 1600m) as a previous poster mentioned.

20x400m with 1 min recovery is easy? whats your 5k pace... 6 min per mile???

Do you mean pace instead of place?

The place of a 10 x 400m workout on the track should be at your local high school.

The pace should be a little slower than mile pace.

Yes, I think it is useful to develop a good speed rhythm that would help your 5K.

to answer the original question about 10x400m... if you can crank out 10 @ 60 w/ 2:00 rest, you can probably run a 5k in around 1525-1530...

Yes, mile paced workouts absolutely have a place in 5k training. You always need to work the over and under paces.

You should be running 1000m repeats at your goal race pace. Do 5 - 8 of them with 1 minute rest (for 5 or slightly more rest for 8). Remember, your goal is to be able to run this pace without stopping when you actually get in the race.

5 X 1km @ 3,000m race pace with equal time rest is a great MaxVO2 workout. Up to 8 reps @5km pace is also a great MaxVO2 workout. With only 1min rest these workouts are very tough and shouldn't be run that way all the time.

Any rep that takes less than 2min is for speed development and not a great 5000m workout. I like 1000s-1600m reps. Save the 600s-200s for the milers or do them as a secondary workout but get in the longer reps first.

At the time of the 10 mile postal relays, many runners did these at their mile pace, with the 60 second rests after each.

Well, today I did

10 x 400m w/200 jog between 72-74 sec. each

I felt like a medium-hard effort. Taxing but doable. Probably could have done more.

What does this say if I'm a 16:30 5K runner?

It says you can run 16:30 for a 5k.

I bet it means you can go a bit faster than 16:30. I just did 8X400 @ 74ish but with a lot more rest (2-3 min. 200 or 400 jog). It was pretty hard. I could NOT have done 2 or 3 more at that pace. And my goal is to just break 17.

dc boy wrote:

Well, today I did

10 x 400m w/200 jog between 72-74 sec. each

I felt like a medium-hard effort. Taxing but doable. Probably could have done more.

What does this say if I'm a 16:30 5K runner?

it says your not a 16:30 5k runner... dont confuse wanting to run 1630 with actually doing it...

You're such an idiot bro, you don't even know what the hell you're talking about. I've already run 16:30, multiple times.

This isn't right at all. Run 20x400 with 45s rest doesn't help your speed. It does give you a lot of time running at 5k pace and a decent amount of time will be spent at vo2max.Long reps are still good training...

Ninetonite wrote:

Any rep that takes less than 2min is for speed development and not a great 5000m workout. I like 1000s-1600m reps. Save the 600s-200s for the milers or do them as a secondary workout but get in the longer reps first.

photo_finish_ftw wrote:

20x400m @ 5k race pace w/1min recovery is a very easy workout. I think you'd be better off doing them @ 3k race pace.

Which is great training...for the 3k. Ain't nothin' wrong with doing intervals at race pace, whatever race that may be. Are longer ones better for the 5k? Sometimes, but not in January. Assuming an indoor/outdoor track season of course.