10 x 400 1:00 off

How long were the 100 walk breaks.

reader of the forums wrote:

How long were the 100 walk breaks.

They are 1:00 long.

I think you could run a 5:20.

But, I think you need to get your 400s down to 75,76 to go sub 5:15 (78.5 pace)

5:15 sounds about right based on my 10 x 100 times.

You may or may not be able to run a 5:15 mile. But now you have a good starting point for running longer intervals at race pace, such as 3x800.

Sorry I misread your OP.

I think under 5:15 is a reasonable goal.

I agree that that workout is a good starting point for other workouts. for a sub 5 miler you need to hit some 400s at 73. the 3x 800 take plenty of rest with the last one under 2:25.

6 x 400 this time take an extra 30 sec rest. so 1:30 standing rest. All should be under 73 with the last one 71.

[quote]400

How much rest should there be in a 3x800 workout? If I'm running it at mile pace, they'd be about 2:37 or so...so, 2:30 rest? More? Less? Should it be standing recovery or a jog?

Thanks

I think you can go under 5:00 RIGHT NOW. Five isn't beyond you, especially when you're doing those 10 X 400s averaging 78 with a minute rest. My first mile time trial--as a high school sophomore in Utah way back in 1978--was 4:58, and I wasn't running any speedwork yet, just road runs. Once I started doing 400s (440s back then), in just two months my race progression went exactly like this: 4:58, 4:53, 4:48, 4:44, 4:41, 4:39, 4:37, and a big jump at the State meet (on BYU's fast blue track) to 4:32. EVERY race was a little bit faster. Leaps and bounds as the speedwork really kicked in. The progression was so quick that I thought it would just keep going all the way to 4:00, but of course things got exponentially more difficult once I got below 4:30 the following year. You just have to put four 75 400s together. It might sound too difficult to you right now, but you're ready to do 5:00 right now if your workout report is legit. I suggest adding some 600s for strength. Ladders are always a good change-up: 200, 400, 600, repeated three times, with the 200s run at or just below your target pace of a 5:00 mile. If you can't do the whole workout at 5:00 mile pace, try a little bit more rest between reps. Do that workout a couple of times a week, gradually lowering your interval (rest) times, and you WILL get your 5:00 mile. There are many good workouts for milers that will work just as well, and a lot of guys on this forum are very knowledgable. This is just one good example of the kind of workout that will get you there. I like it because it gives you variety rather than just the same boring, tedious 400s. I'd like to know, though: How fast can you run an all-out 400? How about your fastest 200? Basic speed means so much to a miler.

I did that workout often when I ran between 5:10 and 5:20 about 15-20 years ago. I figured I could do that workout a fraction faster than my mile pace. I also did the last repeat around 75.

Thanks for the words of encouragement Shawn H. 5 flat does feel a bit beyond me right now, but in a couple of months with the right workouts, who knows. I really have no idea what I could run an all out 400 or 200...best guesses would be mid-60 for 400 low 30 for 200.

I said plenty of rest. I would take as much as you need to run the last one fast. If you want to run under a 5 minute mile why would you run at a slower pace.

I'm not saying all workouts have to be at mile goal pace but 6 weeks into a main race it needs to be there once a week.

800m 2:35 4 min rest, standing/keep loose

800m 2:29 10 min rest because feeling tight

800m 2:23 you are done, you feel completely spent

Not a Miler wrote:

Thanks for the words of encouragement Shawn H. 5 flat does feel a bit beyond me right now, but in a couple of months with the right workouts, who knows. I really have no idea what I could run an all out 400 or 200...best guesses would be mid-60 for 400 low 30 for 200.

Depending on your age, 30 seconds in a 200 might be just fine for a young, beginning runner (freshman). A mid-60 400 for the same age would probably indicate that you're not quite there yet, but you could be soon. Before I went out for track my sophomore year, I ran a 62 second all-out 440 in P.E. class with no running background. My 110-yard time, though, was 12 seconds, which would have been a 48 400 if I could have held it. Of course, once I got a year older, went out for track and actually began running, my strength and ability to hold speed increased, although I never could run below 52 in a 440. Your strength will increase with time, too. Now, if you're a high school senior and struggling to run a 5:00 mile, I would suggest finding another sport unless you just love running for running's sake. Running goes far beyond competition, which you will discover if you keep it up and become an old man like me. Good luck, and be confident!

depends on the effort of the workout. I think you can get close to 5 just like a previous poster described. I did this workout and broke 5:10 a week later. The workout was tough, but I could have managed 2 more under 75 if I had to. I consider myself more of a distance oriented runner too. Your consistency seems to indicate that the workout was well within your capacity, and no reason to think a sub 5:10 isn't possible.

Shawn H wrote:

Now, if you're a high school senior and struggling to run a 5:00 mile, I would suggest finding another sport unless you just love running for running's sake.

S/he has as much right to run and enjoy it as you did.

smrt guy wrote:

depends on the effort of the workout. I think you can get close to 5 just like a previous poster described. I did this workout and broke 5:10 a week later. The workout was tough, but I could have managed 2 more under 75 if I had to. I consider myself more of a distance oriented runner too. Your consistency seems to indicate that the workout was well within your capacity, and no reason to think a sub 5:10 isn't possible.

It was pretty close to max effort and there's no way I could have managed 2 more at 75 or below. Maybe 1 or 2 more closer to 78-79 or so. Perhaps I should shoot for 5:20 and see how that goes.

Not a Miler wrote:

It was pretty close to max effort and there's no way I could have managed 2 more at 75 or below. Maybe 1 or 2 more closer to 78-79 or so. Perhaps I should shoot for 5:20 and see how that goes.

Good thinking. Just see if you can kick over the final 200 meters. I think you should have no problem breaking 5:20 and getting a confidence booster from a moderate:hard yet manageable effort.

rethink what you said wrote:

Shawn H wrote:

Now, if you're a high school senior and struggling to run a 5:00 mile, I would suggest finding another sport unless you just love running for running's sake.

S/he has as much right to run and enjoy it as you did.

Are you really that dense? Read the second part of my post. I said there's a lot more to running than competition. If you never breatk 5:00, it's not a really big deal. It might seem like it right now, but it won't when you're old. Running is more than worthwhile even if you never run a single race.