For 400m, 800m, 1600m repeats, how many do you generally do? I have, for example, done 10x800m/5x1600m during high school cross country, but our team sure wasn't the greatest...
For 400m, 800m, 1600m repeats, how many do you generally do? I have, for example, done 10x800m/5x1600m during high school cross country, but our team sure wasn't the greatest...
total distance of intervals should add up to between 5-8k depending on the interval and rest.
So for 400s as 5k training I do 12-16x400 at or just below 5k pace with 1min jogs. I'd do 6x800 at 5k pace with short recoveries, or a couple more of I'm taking more time between.
4-6x1600 but not at 5k pace, about 10 seconds slower with 3min jogs
It depends on what pace you are running them at. Generally you will run a higher volume when the pace is slower and a lower volume when the pace is faster.
It depends on how long the intervals are. But, i'd say 3-4 is a good starting point.
Jack Daniels uses 8% of your weekly mileage as an estimate of how many miles of intervals you should do per session at 5k pace.
To the extent you do 400s and are doing them at 5k pace (I am not a fan for reasons I won't burden you with), those count towards the total; but to the extent you are doing them at mile race pace (the more conventional approach, in my opinion) they would not count against the total, but would be subject to a 5% of your weekly mileage guideline.
Depending on how fast you are, mile repeats at 5k pace may also be inadvisable (I wouldn't advocate them for anyone running over 17:00). But you may do mile repeats at tempo pace with short rest, in which case they wouldn't count against your 8% cap, but rather would count against the 10% of your weekly mileage cap applicable to tempo efforts.
In summary:
- Mile pace work or faster: no more than 5% of your weekly mileage
- 5k paced work: no more than 8% of your weekly mileage
- Tempo miles: no more than 10% of your weekly mileage
- Long run: no more than 25% of your weekly mileage
All of this assumes that you are running at least 35 mile per week or so. Also, if you do a lot of cross training (cycling, swimming, elliptical, rowing), it would be reasonable to exceed these limits and functionally give yourself partial running credit for those efforts.
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