Good 4x1600 workout

x=0

i think 4x1600 w/ 3-4 minutes rest is too much. your heart rate will come down enough that you won't benefit as much if you had 90 seconds to 2 minutes rest. if i were you, i'd do this workout at CV (critical velocity) (look it up, good stuff) which i'd guess is about 20-25 seconds slower than 5k pace.

4x1600 with 3 minute rest at 5k pace is solid. doing it again a few weeks later with 2 30 rest, and then a few weeks after that with 2 minutes rest is a great progression for 5k preparation.

hehehehehehheehehe wrote:

4x1600 with 3 minute rest at 5k pace is solid. doing it again a few weeks later with 2 30 rest, and then a few weeks after that with 2 minutes rest is a great progression for 5k preparation.

right on.

hehehehehehheehehe wrote:

4x1600 with 3 minute rest at 5k pace is solid. doing it again a few weeks later with 2 30 rest, and then a few weeks after that with 2 minutes rest is a great progression for 5k preparation.

make it 5x1600m and i'll agree

my coach (former athlete of Vigil's) has us do 5xmile at 3" above 5k pace with 3' recovery (400m quick jog) on mondays, followed by 20x400m at 3" below 5k pace with 100m quick jog recovery on wednesdays. man, those workouts HURT. after 3 weeks, the body becomes acclimated, and the body becomes conditioned enough that it learns the pace. he's had great success with athletes running 14:30 (+/- 10") by doing the 5xmile at 71" quarter pace (4:45 mile), and the 400's in 66. now we were in great shape at the time--90mpw for base. but when it came time for taper in May, we were running well. this workout would be during the "track phase" and our "pre-track phase" would consist of long tempos on mondays and hill repeats (12-16x250-300m) on wednesdays. so it wasn't like we just jumped into the track work; it was something we gradually built into over a 6 week period.

hope this helps.

pace should be "balls to the wall"

Magyar vagy?

Depends on what you're trying to accomplish...

An early season endurance workout or "conditioning" workout: 4-6 x mile at 10k pace w/2-3 minutes rest.

A mid season aerobic workout, used basically to tax the upper limits of your aerobic power/vo2max/blah blah blah: 4-5 x mile at 5k pace w/2-3 minutes rest

A late season pace workout to prepare for the specific PACE of your race: 3 x mile at 5k pace w/3-4 minutes rest, add ~400m to your reps each week so the workout progreses from 3 mile to 3x2000m to 2x2500m to 1x3000/1x2000 to 1x4000...of course by now this is more of a race than a workout...:) The key here is to run these workouts on pace or as specific to your planned race as possible. If you are planning a championship race then of course it's going to go out slow...so go out slow during these workouts. EX: 3xmile in 5:00, 4:55, 4:50 or run the 4000m like this 3:06, 3:03, 3:00, 2:50.

So basically, early season: conditioning. Mid season: specific metabolic/muscular developments of the event (aerobic power/vo2max/muscle memory, etc). Late season: race planning

Alan