What is your opinion on a short walk recovery for the
10 x 400 workout?
A 5K runner doing the 400s at mile race pace with 30 sec to 45 sec walk recovery.
Example a 400 @ 60 gets a 30sec rec
400 @ 90 would gets a 45 sec rec.
What is the main benefit of this workout?
I'd actually be kind of impressed if you could finish that workout because you're basically running 2 1/2 miles of mile race pace with a rest period that's negligible.
I remember back in the day on the Ifley Road track I would run 10X400m at race pace for 1 mile. I used 2, perhaps 2 minutes thirty seconds recovery old chap. Shashing workout. I'd day your thrity seconds recoveries are complete bullocks old boy. Raaather good show. Care for a spot of tea?
I once did 20x400 with 45 seconds recovery in:
69, 69, 69, 68,
68, 68, 67, 67,
67, 66, 66, 66,
65, 65, 65, 64,
64, 64, 63, 63.
However, I had 2 minutes recovery between each set of four.
I was 14:20 5k shape at the time. At least, that's what I ran about 2 weeks before that workout.
The benefit is getting used to running fast, I guess.
In high school I was a 46.7 400 (1:55 800) runner. We used to do 12x400 in lane 8 on the track. So our recovery would be from the finish to the lane 8 stagger. We did all of them under 55. I think the main point of these runs for a 5k guy would be to be consistiant and run them all around your 5k goal pace. If your all over the place then your not doing yourself any good.
Another good workout that I did in college was
3x400 30 secs between each
3x1 mile 45 secs
3x400 30 sec
so you do the first 3 all out to build up your latic threshold and then work the miles at your goal 5k pace and then work the last to as hard as you can. This workout really worked well with me. I have used it over the past year in my own workouts for a 5k and ran a 15:40.
" We used to do 12x400 in lane 8 on the track. So our recovery would be from the finish to the lane 8 stagger. We did all of them under 55"
Dear God I hope you meant 65 or 75, because if not that is the biggest load of shit I have ever heard.
If you walk / jog / really doesn't matter for your recovery--- basically your working on leg turnover and form at a given pace also getting use to the feeling of building up latic acid . The advantage of jogging the recovery is it keeps your legs a bit loose and keeps the flow.
hhs_cowboy06 wrote:
In high school I was a 46.7 400 (1:55 800) runner. We used to do 12x400 in lane 8 on the track. So our recovery would be from the finish to the lane 8 stagger. We did all of them under 55. I think the main point of these runs for a 5k guy would be to be consistiant and run them all around your 5k goal pace. If your all over the place then your not doing yourself any good.
Another good workout that I did in college was
3x400 30 secs between each
3x1 mile 45 secs
3x400 30 sec
so you do the first 3 all out to build up your latic threshold and then work the miles at your goal 5k pace and then work the last to as hard as you can. This workout really worked well with me. I have used it over the past year in my own workouts for a 5k and ran a 15:40.
Welcome back Geoffrey!
hhs_cowboy06 wrote:
In high school I was a 46.7 400 (1:55 800) runner. We used to do 12x400 in lane 8 on the track. So our recovery would be from the finish to the lane 8 stagger. We did all of them under 55. I think the main point of these runs for a 5k guy would be to be consistiant and run them all around your 5k goal pace. If your all over the place then your not doing yourself any good.
Another good workout that I did in college was
3x400 30 secs between each
3x1 mile 45 secs
3x400 30 sec
so you do the first 3 all out to build up your latic threshold and then work the miles at your goal 5k pace and then work the last to as hard as you can. This workout really worked well with me. I have used it over the past year in my own workouts for a 5k and ran a 15:40.
Welcome back Geoffrey!
Why do you have less recovery for the faster one. I doubt your race pace is 60 sec or 90 sec like you have posted. For a 5k, try to do active recovery. Do a 400 at race pace, jog 200, 400, etc... The recovery jog would probably be 80 seconds, depending on how tired you are. You can't stop in a 5k.
The high school I went to made the finals at Penn Relays in the 4x4 we had 5 guys who could all run 47.x on a given day. We won state our senior year in 3:10. We won Nike Nationals in the 4x4. So yea thats not as bad as you think it is...We also did 20x200's all under 25...One thing alot of your "distance" folk dont relize is that what we did is not that much different from any of the other top high school 400 runners do. I mean some friends of mine who go to college at baylor have told me that they run 12x400 all under 51-52 and I mean 3 seconds is huge over 12x400...
If you don't belive me you and anyone who want's to come out and run with us we still all pratice together with our high school coach and run unattatched at meets. We decided to stick together instead of going to college at different schools. So any takers can hit up my email and me and my boys will be glad to put up whenever where ever you want the shit beat outta ya'll asses.
I agree that at 200 jog is the correct recovery for a 10 X 400 workout.
I think 10x400 with 1:00 recoveries is considered a good predictor of race pace for a 1500/1600/mile. Determine your average time and multiply by 4 and then add up the 4 slowest times. These two times will likely bound your current mile capability, assuming you have a well developed aerobic system.