I was thinking 400m X8 @ Mile Pace with 2:30 min recover jogs after each rep. Is that too demanding and any thoughts on some better workouts with paces included. Thanks!
I was thinking 400m X8 @ Mile Pace with 2:30 min recover jogs after each rep. Is that too demanding and any thoughts on some better workouts with paces included. Thanks!
That’s not too demanding at all—with that recovery bout that’s a good second or third quality session in a week, to run a little bit of volume fast but relaxed, while having your bigger efforts be focused on other, more race-specific areas.
A good, more 5k-specific 400m workout is 15 or 20 x 400m at 5k pace w/ 60s recovery. (I wouldn’t do the 20 x 400 version unless you consistently run 55+ mpw.)
YoungDr234 wrote:
I was thinking 400m X8 @ Mile Pace with 2:30 min recover jogs after each rep. Is that too demanding and any thoughts on some better workouts with paces included. Thanks!
I think this is a decent workout. Important to mix in some mile/3k pace stuff into a 5k build.
8 x 400 @ mile off of 2:00ish. 10-12 x 400 @ 3k off of 1:00-1:30ish. 12-16 x 400 @ 5k off of :45-1:00ish or 200 jogs. 16-20 x 400 @ 10k off of 1:00/200 jogs.
Less reps + more rest = faster pace. More reps + less rest = slower pace.