How hard should 10x400 at 3k pace w/1 min rec feel?

controlled without too much strain in the last 100m. shouldn't be any hands-on-knees until the last one or two.

I'd say moderately hard. Trying to think back, that would've been like 71s for me back in college. rarely did 400s faster than 5k pace but 71s would've been easy for at least the first 5 or 6.

It should feel pretty easy, until maybe number 6 or 7. Not sure what the point of that workout would be, I guess a good opportunity to just work on your form and running relaxed.

That's a good workout if you run the 400s evenly paced throughout. If you go out fast or finish fast on a rep then you aren't really running 3k pace for much of it. I would imagine that the last several reps would feel difficult.

Sounds easy to me. I'm used to doing 400s @ mile pace with 40 seconds jogging recovery. Now THAT is hard..

reed wrote:

...Trying to think back, that would've been like 71s for me back in college. rarely did 400s faster than 5k pace but 71s would've been easy for at least the first 5 or 6.

Nobody cares what you did in college....

Seems like a good light workout to keep the rust off during summer base training.

If I'm doing 3K pace reps in-season, I'd probably do longer repeats. Maybe 5X800m instead of 10X400. 400m is just a really short rep for a relatively easy pace.

Pretty easy.

By comparison, 20x400 at 3k/5k is a pretty classic workout, and one of its defining characteristics is how easy it seems at first, but gradually the rest intervals start seeming shorter and shorter until you can't quite believe that you're starting again already. After 10, you should still be feeling good.

That said, I think it's a great off-season workout. A lot of people make the mistake of never doing anything really fast during their base-training. I like to do 50% volume versions of my hardest track workouts. It keeps me fresh, but lets me get into shape much more quickly when the time comes.

very easy

20x400 it's a different story

adfadfdfasdfasdf wrote:

very easy

20x400 it's a different story

I do a 20x400 @ 3k pace, with 1 min rest, every week. Very tough workout, if you aren't on the edge of throwing up you aren't doing it right. 10x400 should be done at mile pace, with 1 minute rest. It should feel very hard and gruelling workout.

FanD wrote:

Sounds easy to me. I'm used to doing 400s @ mile pace with 40 seconds jogging recovery. Now THAT is hard..

r/iamverybadass

Sand Dunes wrote:

adfadfdfasdfasdf wrote:

very easy

20x400 it's a different story

I do a 20x400 @ 3k pace, with 1 min rest, every week. Very tough workout, if you aren't on the edge of throwing up you aren't doing it right. 10x400 should be done at mile pace, with 1 minute rest. It should feel very hard and gruelling workout.

How long has JS been coaching you?

It depends on your level of ability. If you're doing your 400s in 1:20 (you're not a sub 10 minute 3200 meter runner) a minute rest will be very difficult- some people recommend that an "interval" workout should have a work/rest ratio of 1 to 1.

Sand Dunes wrote:

I do a 20x400 @ 3k pace, with 1 min rest, every week. Very tough workout, if you aren't on the edge of throwing up you aren't doing it right. 10x400 should be done at mile pace, with 1 minute rest. It should feel very hard and gruelling workout.

Agree - some workouts just need to be properly hard, with 2 recovery.days after.

What works well for me is 10x400 at 200m pace with very short rests,15-30sec. This is seriously hard for sure, and I need at least 2 easy days after, e.g. 90min at HM pace.

abc6173 wrote:

Sand Dunes wrote:

I do a 20x400 @ 3k pace, with 1 min rest, every week. Very tough workout, if you aren't on the edge of throwing up you aren't doing it right. 10x400 should be done at mile pace, with 1 minute rest. It should feel very hard and gruelling workout.

Agree - some workouts just need to be properly hard, with 2 recovery.days after.

What works well for me is 10x400 at 200m pace with very short rests,15-30sec. This is seriously hard for sure, and I need at least 2 easy days after, e.g. 90min at HM pace.

one recovery day is more than enough bro