What would 15 400\'s in 67 with 90 seconds rest give me for the 1600?
What would 15 400\'s in 67 with 90 seconds rest give me for the 1600?
I would say 5:15 or so. Why so much rest. I wouldn't do more than 1:00 REST when doing this workout. Especially if you are a miler.
Doesn't matter how fast you run your workouts, it's all about how fast you are when it counts. Just run, baby!
4:30 for 1600, +/-.
go out in 2:15-2:17 then let it roll
If you're trying to peak in late February/early March, wouldn't it make sense to have slightly longer rest now, like 90seconds, then dropping the rest time down as he gets closer to peak? It's not like 90 seconds is full rest.
I'm thinking the runner could run closer to 4:45-4:50. Maybe faster, not much info to go off of, plus a good number of variables.
I know if I did that workout, I would probably be running 4:20ish, I have run 4:43 off of doing 8x400 in 72 down to 66 with 3mins rest.
HS Miler wrote:
What would 15 400's in 67 with 90 seconds rest give me for the 1600?
Heres one workout that actually let me know what i was going to run in the 1600m. Do this 1.5 to 2 weeks before your main 1600m race.
400m x20.
1-16 at 75% effort, with FULL RECOVERY. (run first interval at 80% effort and time the interval. Whatever you timed yourself at thats what you have to run for the next 15 intervals)
17-20 at 100% (that doesnt mean all out, it just means you dont have 20% of energy left at the end of each interval).
Whatever your able to run the last 4 in is a very good possiblity of what your 1600m pace will be ran at 100% effort.
When I did the workout I ran my last 4 in 66's and in my 1600m race the next week i ran 66's the entire way but had to ease up the last 150m cause i had injured my ankle and it began to hurt really bad. I went 66.7, 2:12.3(66.6), 3:20.0(66.7),4:29.4(69.3)
So i guess that would mean it works as a good indicator of your 1600m capabilities. Remember
xcroadracr wrote:
I know if I did that workout, I would probably be running 4:20ish, I have run 4:43 off of doing 8x400 in 72 down to 66 with 3mins rest.
Yea he should be able to be around 430 at least with that workout. Whoever said 515 is clueless...or joking but it didn't come across jokingly.
***Run first interval at 75% effort, for the 1-16 part
Reefer Madness wrote:
If you're trying to peak in late February/early March, wouldn't it make sense to have slightly longer rest now, like 90seconds, then dropping the rest time down as he gets closer to peak? It's not like 90 seconds is full rest.
I'm thinking the runner could run closer to 4:45-4:50. Maybe faster, not much info to go off of, plus a good number of variables.
not the best strategy. longer intervals with shorter recovery early, and shorter intervals with longer recovery later
I ran that workout not too long ago... I ended up running 4:23 at that season.
A better workout for mile indicator (if that was what you and/or your coach was going for) would be 10x400 w/60sec. rest.
Do you have a specific mile goal?
Did you do sets, or did you do all 15 in a row with 90 seconds rest? If so, I'd say you have a 4:25 in you.
JM955 wrote:
4:30 for 1600, +/-.
I think that's about right...One season I got to doing 8x400 in 66-7 with 60 sec rest. I think the two workouts are fairly equivalent. I had a shorter rest, but couldn't have gone for 7 more of them. If I'd had 90 seconds rest I could have gone quite a bit longer.
I ran 4:33 that season, but always felt that I was in shape for 4:27-28.
"Adaptations takes place during the Interval"! Lyle Sanderson ... The greatest middle and long distance running coach in Canadian College History. University of Saskatchenw ... where I was really meant to be.
Reduce your numbers to 6 x 400 at 58-60 with a good rest ... like 90 sec to 2 minutes ... and reduce it ... reduce the RI
or rest interval. Start at 2 minutes and work to 1 minute;
don't hurry. You can do 15 at 67 ... so you should be able to do some at 60 now. I ran 6 x 400 in 58 to 60 ... most under 60 ... and ran a 3:58 1500/ 4:16 miile.
Better for volume then 15 x 400 would be 6 x 800 in 2:12 ish
with a 3RI dropping to 2 RI. This will prepare you to hit your 800 meter mark easily in 2:12 ... drop to 3:16 and your finish to 4:20 or 4:19.
Peace
Cassidy
Everyone knows you have to run 400's in either sets of 8,12,16, or 20. Running 15 will surely lead to slower times. 90 second rest is also wrong. You should always rest the previous 400 time + 6 seconds. This type of workout must also be run every 8 days. Any more or less will result in diminished fitness of your anaerobic engine and the consequent slowing of your mile time which I calculate at 4:26.74 at this point in time.
Close to 4:30 if you run an even pace. Better if you were wearing trainers. A little worse if you can't run even splits.
Purdy's Running Trax Computerized Running Training Program suggests that this workout is geared for a goal of 4:23.
Thanks everyone. Well I did do them in trainers, and it felt easy enough to close the last 3 in 65-66, so the average might be slightly faster then 67.