A lot of the paces given in these posts are bullshit. Bunch of liars.
A lot of the paces given in these posts are bullshit. Bunch of liars.
That's O.K.I personally see no reason to lie about workout or race times. I tell people exactly what my pr's are. They are what they are, who cares?
The Cheat wrote:
A lot of the paces given in these posts are bullshit. Bunch of liars.
In HS Ryun once did 50 400s (actually probably 440s) starting one every 3 minutes -- average pace was 69. I once had two guys average 75 per 400 for over 900 of them, over a 13-day period of time. They did 35 two times a day (70 a day) for 13 days. However they were taking 4 minutes rest between 400s and 8 hours between sets.
York HS has as its standard Monday workout during xc season 25 quarters with one minute repeats; this is done by the senior runners, with underclass runners hitting anywhere from 15-20. They also have a 3 mile warm up, and 10 100s after the quarters, followed by a cool down run.
Truth.
jtupper wrote:
In HS Ryun once did 50 400s (actually probably 440s) starting one every 3 minutes -- average pace was 69. I once had two guys average 75 per 400 for over 900 of them, over a 13-day period of time. They did 35 two times a day (70 a day) for 13 days. However they were taking 4 minutes rest between 400s and 8 hours between sets.
That's some cruel shit, jt. 900 quarters over 13days. Zatopek eat your heart out.
No way---that's absurd---no self respecting Oregon coach or athlete would be involved in such a stupid workout.
25 junior year in high school. 6 miles of intervals didn't make a lot of sense for kids running 800 to 3200 m races.
greenliner......
What kind of pace are these done at, and during XC or track??
yeah, looks like we got a lot of "4 min milers" posting on here.
anyway, 20 400s 1 minute rest in 68, and 10 400s 1 minute rest in 64.
30 400's at 72-73 seconds each with a 100m jog in between. Ran a full recovery lap after every fifth one. Run in 27 degree weather in the snow on the Slippery Rock track (which I think is a couple feet short of 400 meters). To date, still my best workout ever.
In high school cross country (Punxsutawney, PA) ran 16 quarters every Monday, Wednesday, and Friday throuhgout my freshman, sophmore, and junior years of high school.
Hoovis
I once did 104 of them in 79 with no recovery. Blew up on the last one and only managed 385 yards. Of course I know of someone who did the same workout as me but did his at 71.5 and also couldn't complete the 105th one.
2 x 20 x 400m
400s in 72-73 with 50m walk, 50m jog rest between each
Ran 6 minute mile between sets
Last 400 sub 70
Did this workout twice in my career
24 x 400 in 72 with 100 meters rest jog.
52- senior year at ksu(we really did this) went on to get second to 'nova at ncaa
25 continuous quarters alternating 80 sec/ 100sec.
Those are really impressive times, for everybody.
I never did anymore than 10x400ms, in track, but once, during my first and only XC season i did 20x800 with 30 seconds jog in between, did then between 2:40 and 2:45 (but one, my second to last one 2:48) this was done on a grassy and very slow XC course, i think it's not that bad
Rob de Castella never ran more than 8x400 in 62-63 w/200 float in 45 on a good day!
20 or 16, i can't remember
400...YUP THAT'S RIGHT, 400...THEY WEREN'T VERY FAST BUT ADDED UP TO A 16:40 100 MILER IN 38 DEGREES AND RAIN AT SANTA ROSA JC IN MARCH OF 1990...PRIOR TO THAT AS A D2 COLLEGE 10K GUY I'D RUN 25 BETWEEN 70-75 W/200 JOG...MANAGED 31;06 TRACK AND 30;53 ROADS OFF OF THAT (ALONG WITH A GAZILLION 100+ MILE WEEKS)
mf
jtupper wrote:
In HS Ryun once did 50 400s (actually probably 440s) starting one every 3 minutes -- average pace was 69. I once had two guys average 75 per 400 for over 900 of them, over a 13-day period of time. They did 35 two times a day (70 a day) for 13 days. However they were taking 4 minutes rest between 400s and 8 hours between sets.
I thought that was 40, not 50 (still brutal), with a break between each set of 10 (again, still brutal). How do you think Ryun would have done with a more enlightened training program - or today's training?