I disagree with the above posters. I reckon 16.50-17.00 shape. 78s are not that quick really. To be getting in the 16.00-16.15 bracket you would need to be hitting 72-73s I would have thought.
I disagree with the above posters. I reckon 16.50-17.00 shape. 78s are not that quick really. To be getting in the 16.00-16.15 bracket you would need to be hitting 72-73s I would have thought.
You have to remember that you never stop in this workout. After about 10 to 12, you really start to get tired. If you were capable of hitting 72 to 73, you would be in shape to run under at least 15:30 for a 5k. The point of this workout is also to run all of the quarters without much strain. It is more of an aerobic workout than an anaerobic one.
i ran this workout on grass in early september running about 73-74. I was probably in 15:30 5k shape for a track. I know I can definitely average under 70 for that workout if I were to do it now and I think im in about 15 flat shape.
if someone ran 20x400 w/2 min rest in 70 sec on grass(with some gradual hills)....what kind of 8k time should they be hitting?? on lets say a course like notre dame?
jar wrote:
You have to remember that you never stop in this workout. After about 10 to 12, you really start to get tired. If you were capable of hitting 72 to 73, you would be in shape to run under at least 15:30 for a 5k. The point of this workout is also to run all of the quarters without much strain. It is more of an aerobic workout than an anaerobic one.
No way. I can do 20x72 with only 100 meter recovery and there's no way I can go that fast.
Funny, I can run 16:10 (5k) fairly comfortable, 33:20 for 10k and 2:31 for marathon but would struggle to do 20x400 in 78.
Hell,if I see below 75 for 400m, I'm WORKING.
It's all relative to you.
16x400 ave. 74.4 off 1min rest today(thurs)
male
mid-40's
60/week consistant
tue - 8mile(48min) with 1200(4:06)/2k(6:56)/3m(16:45)steady in the middle.
Predict my 10k time on Sunday's flat course.
dotato wrote:
Funny, I can run 16:10 (5k) fairly comfortable, 33:20 for 10k and 2:31 for marathon but would struggle to do 20x400 in 78.
Hell,if I see below 75 for 400m, I'm WORKING.
It's all relative to you.
you are old
i had about 150 miles behind me from summer training when i did a 20 x 400m workout avg. 75 w/ 75 sec. rest and i ran a 4:47 1600m the next week and at the end of the season i ran 16:13 for 3 miles.
78's w/ 200m jog --> for 5k ~ 17:00
16:50 to 17. Let us know
I did 20 x 400 in 70 and broke 15 for the first time
the breaks were 200 m.
maybe you are just an "800 dude" and shouldn't be doing 5ks