Standing rest vs jogging rest

There is no BEST rest interval style or duration.

Here are a few possibilities for rest between 12x400:

- 100m jog if 400s at 10K÷HM pace

- 200m jog if 400s at 3K÷5K pace

- 400m jog if 400s at 1500÷3K pace

- 60s standing if 400s at 3K pace

- 60s standing if 400s at 10÷15K pace

- 3-4min standing if 400s at pace faster than mile pace.

Type of rest is depend also at which training phase you are: early base, late base, building, peak phase, general fitness phase, recovery, post race phase, learning goal pace, etc... general rule: closer to peak/race preferebly rest to be jogging if 12x400 @5K in order to keep workout aerobic (more stress and demand) and not anaerobic when you do it at early base for fitness and speed development where you learn the pace from mechanical point with standing rest and do not load so much aerobic system

The most common answer to your question is "do you run enough mileage, at least 5-6h per week?"

What is your second weekly workout look like, it should be some tempo or threshold intervals

I would definitely keep running easy in between. You would gain nothing from standing.
By running easy you're still making progress, which is what you want to be doing.

Notice the Kenyans do these alternating fast / slow 1 minute repetitions quite often.
Daniel Komen used to do them, and he was one of the all time best, still holding the 3k WR.

Also 2 or 3 workouts a week would be much better than just 1.

* Under 40F, one has to keep moving. Jogging recovery necessary if less than 40F.

* If under 65F and rain, one has to keep moving.

* If over 90F, standing recovery.

* If over 80F with high humidity, standing recovery.

Standing rest or jog rest doesn't matter when basically no one of them is superior to the other. On the other hand standing rest is superior if you want to have perfect control of the rest interval and what it gives ' automatically' after every rep. So, to sum it up I say the standing rest takes you faster to your 17:30 5 k . But you need to add another interval in your week of LT- intervals too . 🇸🇪🧙‍♂️

I like standing or walking until the HR gets below 120. Early in the workout, this doesn't take long. Later on in the workout, it takes longer. But if your goal is a more sustained effort, then you probably don't want to get your HR that low and you can base it on time. So you can do something like 400s on the 2:00. This keeps you more in control but you can't run them as fast as if you enough to drop your HR.

For 60s or less, I don't think it makes much difference. Standing is fine, and I would not expect a any difference in training effect if you jogged instead.

Intervals like this train you to run great 400m repeats, not a continuous 5k race. I ran 10x400 at 75 yesterday and it wasn’t bad, yet one week ago I ran 6x400 with 200m moderate recovery, with an uptempo recovery pace (6:20ish) I struggled to run 78s.

People can fake their way through interval sessions, but you can’t fake your way through that 400/200 type workout. Look up “Australian quarters”, do that weekly.

You see, poster is right, with standing rest if you continue to do so and not switch in proper time a workout you will see improvement at the workout, but not a race, JS is wrong, believe me, I ran 20x400 @68s with 60-70s standing rest until HR drops to 120, and so f@cking what, do you believe that I ran 5K @68s or 70s lap?Ha-ha 🤦‍♂️🤣 I ran 10K @ 86s god d@mn lap... which is equivalent to 83s lap of 5K...

This is all happen because intervals are short and your anaerobic system take over more control compare to aerobic system. But we all know, that 5K is aerobic distance 95%, so that is why all specific workouts for that distance should be aerobic as well: jogging during rest or float pace, progress to longer intervals, cut down rest toward the peak phase and so on.

Tell us for what purpose you run this workout?:

1) general fitness

2) vo2max session- rest here 1:1 ratio or little bit less as per Daniels and jogging, but if workout short like 400m, I will put direct from his book how to make a good vo2max session with such a short interval:

"....you should start every 2min, and for your level 400@ 86s, meaning that you run 86s and 34s jogging. Also Daniels sad, if your 400m interval is closer to 90s, you cannot perform 400m intervals for a good vo2max session as a jogging rest will be too short (2min-90s=30s only...). Optimal length for vo2max intervals are 3-5min (for your level it is about 1400m max interval length), but for your level it is not recommended to run 5x1000 @5K even at peak training phase, it is too demanding, maximum is 800m. Overal volume per week <=8% of weekly mileage (it does not mean that should be hit every week). If interval length is 200m, you can make a good vo2max session starting every 1min and rest will be 1min-43s=17s (43s run/17s jogging)...."

3) economy workout (learning pace, efficiency, etc..) -yes, here standing rest is preferebly

4) peak pre-race workout- rest is better jogging and progression to the longer intervals like 8x600 // 6x800

Everywhere will be a different rest.

Ignoring the silly assumption that adjusting the rest on a single weekly workout will lead to a 40 second 5k improvement…

Ingebrigtsens (Norwegians) do 1 minute standing rest. So do that

Jim Ryun did jog tests for everything. So do that.

You can find examples of people who have successfully used both. You need to think about what the purpose of the workout is, what the purpose of the rest period is within the workout, and choose what works best. You may need to try both and see what works best for you.

Remember, the point isn’t to run the best workout times. The point is to train the way that leads to the fastest races.

12x400m starting at 5k and chipping down to 3k with 400m rest is an awesome workout. One of my favorite aerobic strength workouts in fact.

A tough Vo2Max session with 3:00 standing rest across the board:

1 mile @5k

4x800m @3k

2x200m as fast as you can handle (it won’t be that fast)

There is no right or wrong. Daniel Komen was probably standing around quite a bit before his 3k world record. If you watch Team Ingebrigtsen on youtube you'll notice they stand around between intervals. Whatever works

alot of people are over complicating this

1) you need to do more than 1x workout a week
2) your staple session needs to be reps longer than 400's

Jog vs standing has some effect, but atm you've a number of things to adjust before that's the issue

3 of 10 troll points

When did you run 20 x 400m @ 68 sec with only 60-70 sec rest back to 120 bpm? Never you ran that with me as coach as I remember it? Why ? Because that's a workout for a runner with the capacity I had and my 14:20 / 29:51 at 5 k/ 10 k........ In contrary I remember you destroyed the first track workout I gsve you by open up the first rep in 64 sec....or was it 63 sec? ))

You don't remember it because you are dumb. You don't follow your athlete's progress. You didn't even check Strava to see that Mully's was hundreds of metres short.

Canefis averaged 68 for 20x400 on November 3rd 2020, you ignorant apprentice.

20 x 1 minute on (5-10k pace) 1 minute off (jog) is a great workout. It kills two birds with one stone. You get 20 minutes of pace work and 40 minutes of being on threshold range. So jog that baby.