Should I run 8x400 or 3x(600,400,200) today for a 5k workout?

If both workouts are to be done at 5k pace, then I think the 3x (600,400,200) as the rest between the reps are shorter than in the 8x400 and you'll get a better training stimulus.

But if they're to be done at mile pace (the only way that 400 rest between the 8x400 would make sense) then the 8x400 is better, because 600 is a long way to go at mile pace.

But you shouldn't be running at mile pace so far from any race. So I'd suggest you do the 3x (600,400,200) at 5k pace or slightly faster, but try to make the rest between the sets shorter, as you probably don't need a 400 rest after running a 200 at 5k pace.

Probably should have mentioned the paces I'm trying to hit!

- 8x400 I envisioned doing at 5k pace -- sounds like the 400 rest would be excessive

- 3(x600, 400, 200) I planned to start the 600 at 5k pace and cut down a bit each rep

To be honest I don’t know if I would do either of these works right now. I would do a speed workout like 16x200 where u won’t develop to much lactic acid. If you do one of those workouts at mile pace you’ll be swimming in lactic acid by the end. Also I would not see much of a point doing those short reps at 5k pace.

5kworkouts wrote:

Probably should have mentioned the paces I'm trying to hit!

- 8x400 I envisioned doing at 5k pace -- sounds like the 400 rest would be excessive

- 3(x600, 400, 200) I planned to start the 600 at 5k pace and cut down a bit each rep

For the first workout, 400 is a lot of rest, if you're busing a realistic 5k pace, you can do pretty well with a 200 rest, depending on your fitness even a 100 rest wouldn't make the workout very hard (because it's just 8 reps, with 12 things would begin to change).

For the second workout you could go, 600 at 5k pace, 400 at 3k pace then 200 at mile pace. In this case I think those rest would fit fine. Only way to know if that 400 rest between sets is too much or okay is by doing the workout and seeing how you feel at the end.

Now, just as a suggestion, in all the editions of his Running Formula, Jack Daniels has a very good workout wich is: 2min hard with 1 min easy + 1min hard with 30s easy + 30s hard with 30s easy.

To a runner of decent ability that would roughly translate to: 600 with 200 jog + 300 with 100 jog + 200 with 100 jog

All at five 5k pace, no rest between sets, just string them together.

To progress this workout, change the 300 for a 400 and keep the same rest.

Those workouts are way too easy at 5k pace to get any benefit. Do them at mile pace

*All at 5k pace or slightly faster.

That because Daniels interval paces is usually 1-3s/km faster than 5k pace (for runners of decent ability)

UPDATE:

I did 3x(600, 400, 200) with 200 rest (400 between sets) at 5k pace, not-quite 3k pace, and mile pace. It went well for my first track workout since ~October. Thank you Brazilian Guy for your input!

5kworkouts wrote:

UPDATE:

I did 3x(600, 400, 200) with 200 rest (400 between sets) at 5k pace, not-quite 3k pace, and mile pace. It went well for my first track workout since ~October. Thank you Brazilian Guy for your input!

I’ve done this session with some of my athletes recently. About 3k pace with a quick 200 jog. I’ve been keeping track of the total time of each set, since it comes out to a mile. The whole set averages out to about CV pace when the jogs are included. I feel like it’s a super effective session. You’re doing some reps that bring the heart rate up to max, but the rep ends before the blood lactate climbs too high, then there’s just a bit of recovery on the quick jog before the next, shorter rep. My guys have said the last 200 of each set is moderately tough.

I’ve been giving a 3 minute recovery in between sets.