I neither stand nor jog for my recovery. I do bear crawls. It helps me tap into my savage beastly animal nature, which I use to ferociously attack my next rep. Aargh!
When did you run 20 x 400m @ 68 sec with only 60-70 sec rest back to 120 bpm? Never you ran that with me as coach as I remember it? Why ? Because that's a workout for a runner with the capacity I had and my 14:20 / 29:51 at 5 k/ 10 k........ In contrary I remember you destroyed the first track workout I gsve you by open up the first rep in 64 sec....or was it 63 sec? ))
You don't remember it because you are dumb. You don't follow your athlete's progress. You didn't even check Strava to see that Mully's was hundreds of metres short.
Canefis averaged 68 for 20x400 on November 3rd 2020, you ignorant apprentice.
YOU are a dumb ignorant apprentice and a stalker who try blacken my coaching. That was the workout I refered to where Canefis destroyed the purpose with the workout( to run level pace entire workout) at the first rep in about 63 sec(average) . And that workout I remembered despite it was a long time since I coached Canefis..... 😉😜😜
You don't remember it because you are dumb. You don't follow your athlete's progress. You didn't even check Strava to see that Mully's was hundreds of metres short.
Canefis averaged 68 for 20x400 on November 3rd 2020, you ignorant apprentice.
YOU are a dumb ignorant apprentice and a stalker who try blacken my coaching. That was the workout I refered to where Canefis destroyed the purpose with the workout( to run level pace entire workout) at the first rep in about 63 sec(average) . And that workout I remembered despite it was a long time since I coached Canefis..... 😉😜😜
I checked that session. First rep in 65.
As usual you are caught lying. Try not being so insecure.
YOU are a dumb ignorant apprentice and a stalker who try blacken my coaching. That was the workout I refered to where Canefis destroyed the purpose with the workout( to run level pace entire workout) at the first rep in about 63 sec(average) . And that workout I remembered despite it was a long time since I coached Canefis..... 😉😜😜
I checked that session. First rep in 65.
As usual you are caught lying. Try not being so insecure.
As usual you are a dumb stalker ìwho can't even check correct. 😜🤪😜😁.
Yeah, that workout isn't as "5k specific" as it could be. I'm guessing you're able to run the reps way faster than your actual 5k pace.
If you stop for the rest, your HR will dip way down, and you'll be utilizing your ATP system at the beginning of each rep - which means you are spending less time in that Vo2 Max zone, which is the system you're trying to train.
If you insist on only doing 400m reps, then I'd suggest doing a 100m jog in between each rep.
Other workouts that are 5k specific (e.g. the reps should be at roughly 5k pace pace without going to the well).
* 8 x 600m with a 90 sec jog recovery.
* 6 x 800m with a 90 second jog recovery.
* 5 x 1k with a 2 min jog recovery.
* 4 x 1200m with a 2:30 jog recovery.
Jogs should just be your normal easy run pace.
Don't do more than one of these workouts in a week.
I don' have any idea for capability to a sub 4 1500m, do I have potential and should try?
Yes, absolutely you should try. And the 400 and the 800.
These short distances I am afraid a little bit even start to train as I'm injury proned first of all and not young, 39yo almost...maybe I'm too old for such a rust busted workouts where lactate is burning from the ass 🤣
Yes, absolutely you should try. And the 400 and the 800.
These short distances I am afraid a little bit even start to train as I'm injury proned first of all and not young, 39yo almost...maybe I'm too old for such a rust busted workouts where lactate is burning from the ass 🤣