This workout is very popular among milers, but is there any point in doing it if you're training for a 5k or would you be better with Daniels reps? (400m @~mile pace w/ 2-3 times the time spent running as recovery jog)
This workout is very popular among milers, but is there any point in doing it if you're training for a 5k or would you be better with Daniels reps? (400m @~mile pace w/ 2-3 times the time spent running as recovery jog)
Thats 3 miles at miles at mile pace. Maybe an elite runner could do that workout.
This is a very standard workout/mile predictor. It is run commonly by people of all sorts of talent levels. Your statement is highly inaccurate.
A moderately trained runner could accomplish this workout. I could high school and even new athletes can make it through 8 reps without struggling. It is far from an impossible workout.
5k guys can totally do something like this, except its important to note that the 60 second recoveries are used to make it an indicator workout. Switch the recovery to full recovery and its an awesome speed workout.
it's definitely a good sharpening workout but i dont see much use in doing it unless youre going to race one soon. i think youre better off doing strides
? wrote:
A moderately trained runner could accomplish this workout. I could high school and even new athletes can make it through 8 reps without struggling. It is far from an impossible workout.
No one said "impossible" ....BUT 12X 400 at mile race pace w/ 60 second jog??? How about highly improbable?
kmaclam wrote:
? wrote:
A moderately trained runner could accomplish this workout. I could high school and even new athletes can make it through 8 reps without struggling. It is far from an impossible workout.
No one said "impossible" ....BUT 12X 400 at mile race pace w/ 60 second jog??? How about highly improbable?
I'm also of the opinion that this workout isn't that hard.
How many times do people have to be told on this site that an 8-10 x 400m interval workout with 60 sec rest is a good predictor of mile fitness and can be translated into a 5k for most people by running calculators. What more do you need to know? The repetition on this site is boring and mind boggling.
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I remember doing workouts like this in HS, but I couldn't come close to it as an adult. I ran a mile around 5:12 a year ago in a track race, but there's no way I could run 78's for more than one or two reps, especially with short rest. After 3, I'd crawl off the track and collapse.
So I know that some people can do workouts like this. I used to be one of them, when I was 18. But now? Not a chance.
But the real question is why someone training for a 5K would want to do such an intense workout for something besides their goal distance. There's a place for mile-pace work in a 5K program, but blowing your wad on a huge mile pace workout seems like a terrible idea. Save you peak workout for 5K-pace stuff.
I think we your mile time gets very fast this workout becomes harder. A 3:56 miler doing 12x400 at 59 with 60 sec rest seems extremely hard.
12x400 with 60" rest at mile pace is ridiculously hard.
The is no point doing this workout. 6-8x400 with 2'-3' rest is enough for mile.
1' min rest if you want to test yourself close to a race but not as regular workout. No point doing rest so short for a high intensity workout.
12x400 with 1' rest should be at 3k pace or 1-2" faster for most runners.
Impala31 wrote:
12x400 with 60" rest at mile pace is ridiculously hard.
The is no point doing this workout. 6-8x400 with 2'-3' rest is enough for mile.
1' min rest if you want to test yourself close to a race but not as regular workout. No point doing rest so short for a high intensity workout.
12x400 with 1' rest should be at 3k pace or 1-2" faster for most runners.
I agree, it's touted as this magic workout but in my opinion it's needlessly hard. It should be used sparingly, perhaps once or twice a year. It's basically a tougher version of the Ingebrigtsen 10x300m workout. Now that workout can be used more often with 60 sec rest and is more of a fitness building workout than a predictor.
kmaclam wrote:
? wrote:
A moderately trained runner could accomplish this workout. I could high school and even new athletes can make it through 8 reps without struggling. It is far from an impossible workout.
No one said "impossible" ....BUT 12X 400 at mile race pace w/ 60 second jog??? How about highly improbable?
I think there's a distinction between 8 of them & 12 of them. I also think that the faster you are, the harder this workout gets. I've seen plenty of faster athletes take :90-2:00 rest on 8-10 x 400m & then their prediction still being spot on.
12 x 400 w./ 1:00 rest feels like something that should be done at 3k & has a place in a 5k plan imo.
Sub 4 guy here. I would do 10x400 around mile pace with 400m jog rest once a season (2:00 drifting up closer to 2:30) and it would be a real ball buster, usually the hardest or 2nd hardest workout of the season. Best I ever did was averaging low 59s. I could have probably mustered 12 if I had to. If you can do 12x400 with 1:00 rest at a certain pace, that pace is either slower than your mile pace or you just suck at racing the mile and need to work on your speed. Spend a season ripping some 200s and 300s in workouts and racing a bunch of 800s. If OP is a high schooler, maybe that is the case, still a lot of room to develop there.
I ran a workout similar getting ready for club nationals (keep in mind I am a master). The missing piece of this is the variable. Doing this workout once ? no big deal. but something needs to change. I did this workout every two weeks starting with 10 reps , then 12, then 14, w/ 90 sec rest. Then started doing the workout on grass and in spikes and reduced the number down to 12 and the rest to 60 sec. and last time I performed the workout was 12 reps w/45 sec rest, 10 days out from competition. Not saying this workout was the end all be all, but I did manage a top 50 finish in very sloppy conditions and finished more than a minute under my 10K goal time.
You don't run fast without training fast......this coming from an old guy.
The rest is too short and the pace too fast for that many reps. I've done this workout (I'm a ~4:45 miler so not fast) when I felt fit, except with about 1:30 rest. I was fine the first week though it was hard. I did it two weeks in a row and injured my hip. Counterproductive at best.
People always talk about this workout as a great weekly mile session but I believe that it's too hard,
If i had to guess, its popularity probably stems from the common experience of high school practices, as inexperienced HS coaches often prescribe repeat 400s because they are easier to manage, and the runners hammered them out at mile pace.
I frequently do repeat 300s at mile pace with 100m jog (40s), which is probably a more sensible approach to this kind of workout.
[3.1]Miles Davis wrote:
5k guys can totally do something like this, except its important to note that the 60 second recoveries are used to make it an indicator workout. Switch the recovery to full recovery and its an awesome speed workout.
Yes, agree with this. It's a grind of a workout (yet definitely not 20 x 400m) though I could also see switching down to 300m or 200m repeats (keeping volume the same) and cutting the rest an equal amount.
actually faster than 99.9% of ppl on LRC wrote:
Sub 4 guy here. I would do 10x400 around mile pace with 400m jog rest once a season (2:00 drifting up closer to 2:30) and it would be a real ball buster, usually the hardest or 2nd hardest workout of the season. Best I ever did was averaging low 59s. I could have probably mustered 12 if I had to. If you can do 12x400 with 1:00 rest at a certain pace, that pace is either slower than your mile pace or you just suck at racing the mile and need to work on your speed. Spend a season ripping some 200s and 300s in workouts and racing a bunch of 800s. If OP is a high schooler, maybe that is the case, still a lot of room to develop there.
Best post on the thread so far!