Quarter mile intervals are the most valuable workout in distance running. They'll help you with anything from the 400m all the way up to the marathon. They're a perfect blend of speed and strength, a combo that 200s and 300s are too short to offer and long intervals are too long to offer. All the greats from the 800 up to the marathon run quarters consistently.
Thoughts?
I guess that's true if you're looking for the most diverse workout. You can adjust pace, number of 400s, and recovery to basically get a decent workout for any event.
I'd say the other key workout is tempo. Just adjust duration and pace based on your event.
A simple and effective program would be 400s on Tuesday and tempo on Friday.
Wanna run fast? Run strides everyday!
I’d probably argue the opposite to be honest. Probably the most overrated and overvalued workout in running.
LT and AT workouts require long continuous running or longer intervals of 3-10 mins.
Vo2 workouts are most effective in intervals of 2-4 mins in length.
And pure speed and sprinting workouts are too short for 400m reps.
The only distance I think 400 reps are really essential is 800-1500m runners
Yes
4X400
8X400
12X400
16X400
20X400
1-5 min rest.
Less rest as the volume increases and the pace slows.
bdbsbsbzbs wrote:
I’d probably argue the opposite to be honest. Probably the most overrated and overvalued workout in running.
LT and AT workouts require long continuous running or longer intervals of 3-10 mins.
Vo2 workouts are most effective in intervals of 2-4 mins in length.
And pure speed and sprinting workouts are too short for 400m reps.
The only distance I think 400 reps are really essential is 800-1500m runners
+1
I'd take 3 minute uphill intervals (on a moderate incline) over a classic 400s session anytime.
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2024 College Track & Field Open Coaching Positions Discussion