Today I ran 12x400m on the track with 400m jog (~1:55-2:05) between each rep. No walking/standing still. I ran:
74-73-72-72-73-73-72-70-71-73-72-62.
The last one was pretty close to all out. I maybe could've gone 59-60 had I been willing to puke. I am running a 5k on May 25th. What kind of time can I run?
troll????
if not: anywhere from 14:30 to 17:30
To be honest, that's a decent amount of rest in between each rep. From my experience, I would say 15:50-16:10 shape.
Is this roads or track?
Asuming this is serious...
We do this workout for the high school I coach but with less rest, we do it on a 3 min cycle. My girls hit those splits and run low 5 at the mile.
For the 5k who knows, I'd never do that workout for that distance unless it was an easy tune up as the secondary workout on the week of a big meet.
stop running and start embracing the best form of exercise there is: xfit. EAT MEAT. GET BIG. GET RIPPED. GET SWOLE.
Not a troll, I just haven't done 'speed training' in a really long time and am a bit clueless. I suspected that I was resting for too long. This is roads and I ran 16:19 a couple of weeks ago. I have also recently run a 1:14:40 half-marathon.
Would 200m jog recovery at the same slow pace be about right?
"This is roads" meaning that I am training for a road race and my 16:19 was done in a road race. That was a bit unclear.
So many things wrong...
-Way too much rest
-Why the f**k did you run the last one in 62? you just trashed yourself so it will take longer to recover, without getting any benefit. If you wanted a harder workout you should have done 6-12 of them faster. If you wanted a pace workout you should have finished in a relaxed 72.
High 17s. I could have easily done this workout last year and I only ran 17:30.
Well, I ran the last one in 62 because I knew that the rest of the workout was too easy. Also, high 17s is slower than my 25k PR, so I am gonna say no to that prediction. Cool 17:30 though.
If I ran the same slow pace for 200m in between reps, would that be approximately the right amount of rest?
*slower than my 25k PR pace
Gordon Ramsey wrote:
So many things wrong...
-Way too much rest
-Why the f**k did you run the last one in 62? you just trashed yourself so it will take longer to recover, without getting any benefit. If you wanted a harder workout you should have done 6-12 of them faster. If you wanted a pace workout you should have finished in a relaxed 72.
High 17s. I could have easily done this workout last year and I only ran 17:30.
Get off your high horse dude. The workout OP did was solid considering he hasn't done much speedwork. The 62 at the end was unnecessary but there are very few people on these boards who can say they haven't hammered the last rep of a 400 repeats workouts. 1:14:40 for half marathon indicates ~16:05 for 5K so keeping in mind that you ran 16:19 on the roads I'd say you about dead on when you compare to a 5K on a track.
To the OP, what other type of workouts have you been doing?
you look to be in pretty much the same shape as me. i ran 15:40s this season, but off of 70 mpw and mostly speedwork at 5k pace more or less. never did 400s that fast but easily could have. shooting for 1:14 in a half in a couple weeks so i figure we're pretty close. my 5k was on the track.
i'll give you 16 flat +/- 10 seconds.
just keep in mind that that workout doesn't mean sh1t.
and the other dud ewas right, you had no reason to close in 62. i closed a speedworkout with a 200 sub 30 the other day, which was totally stupid. that was friday and i didnt recover until today, tuesday. (i didnt just run one sub 30 200, it was on very fatigued legs after many 400s/300s/200s.)