I do 5x400 at 800m pace. Is it good? please feel free to answer
I do 5x400 at 800m pace. Is it good? please feel free to answer
no
For speed you'd be better off doing shorter intervals, or the 400s all out with max rest
Yes, if done with proper rest at the appropriate part of the season.
BoBan wrote:
Yes, if done with proper rest at the appropriate part of the season.
No, I wouldn't call this speed. That is more like a painful but necessary lactic tolerance 800 session.
Speed is v short reps done faster than 800 pace with good rest.
ok any suggestions
runneelrun wrote:
ok any suggestions
Well, what are you trying to achieve?
Just trying to be better than my self in my town distance running is not competitive, there is no training and coaching in my town so basically i am trying to improve my own times.
Speed session:
2x4x200 w 4minutes/8minutes rest.
Needless to say, you want to feel like shit after every single one of them.
recover?
200m hog? what?
5x400m is a little weak overall. Most do at least 8, with very short recover in jog or time. I would say at 800m pace, that's pretty slow as well.
Take your 5k time and cut 7-9 seconds off your first mile time(s), approx. 1/4 mile time in repeats.
In other words, if you go through mile one typically in 5 min, that's a 75 quarter. Therefore,a person who does that pace, should be doing around 68 per quarter.
5x400 @ 800 pace can be a very tough workout. I know my 1:56 guy would struggle with that unless he had ample rest.
If you are getting ready for cross, I'd say that you are doing the workout at the wrong time of the year. You might want to do something like 4 x 5 minutes fast/3 minutes easy inserted into a longer training run if you are intent on doing a "workout". If not, you'd be just about as well off doing a large volume of mileage, occasionally finishing the last few miles of a run at a pace that is fast but comfortable and then including 6-10 x 100m striders twice a week.
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