Masters Speed Question

To answer your stated question: probably your same 72-75 second 400 pace with your same 400 jog.

To answer a question you didn't ask ... Namely, is 8-10 x 400 at 1500 race pace with a 400 recovery jog a good 1500 workout? ... The answer is no. Too much recovery.

Instead, try 2 x (4 x 400, 72-75 w/1 min. recovery jog) w/3 min. recovery jog between sets OR 3 x (4 x 400, 72-75 w/1 min. recovery jog) w/3 min. recovery jog between sets. Obviously, try 2 sets before you try 3!

For 600s, try 3 x 600, 800-1000 race pace w/8 min. recovery jog.

Or try 6 x 800, 3000-3200 race pace w/2-3 min. recovery jog.

In other words, train race pace, train faster than race pace, and train slower than race pace. And cut down your rest intervals in order to force your body to adapt to the kind of stresses you can expect in a race.

And run lots of easy aerobic miles when you're not on the track once or twice a week.

And good luck!

(And yes, those are just some ideas for workouts and shouldn't be mistaken for a training plan!)

Daniels prescribes 400's at 1500m pace w/ 400m jog, are you disagreeing with him?

Just curious 4:53 mile, What is your height and weight? I'm a master also and cannot run like that.

This is from Joe Rubio:

1500 pace: 1600m volume, equal distance jog or 2x time recovery

3k pace: 3200m volume, 1/2 distance jog or equal time recovery

5k pace: 3 miles worth of stuff, 1/2 distance jog or equal time recovery

10k-tempo: 4 miles worth of stuff, 1/4 distance jog or 1/2-3/4 time recovery

I'm 5'10 and weigh 145. I do 2 weight training sessions per week. I havn't had my fat % tested in years (was 6% in my early 30's) might be around 7-8% right now. Pretty lean (same weight since age 22)and married to a great Italian cook.

Thanks to all of you. Great advice.

runner39, I think there's more than one way to San Jose

I don't have DRF in front of me but I think he advocates both intervals and repeats. The intervals are shorter rec, slower pace and the repeats are longer rec, faster pace. They both have a purpose.

In case you don't know who SoCal Pete is....

http://www.usatf.org/events/2007/USATFClubXCChampionships/results/MM.asp

Doug E. wrote:

In case you don't know who SoCal Pete is....

http://www.usatf.org/events/2007/USATFClubXCChampionships/results/MM.asp

Yeah, that too! He has some credentials

I respect SoCal Pete, he is great runner but are you stating that Joe Rubio and Jack Daniels are wrong, for me I would tend to go with a proven coach

For the record, I am a Joe Rubio guy. I just want to make sure that we know who all of the players are.

By the way, I'm also not quite a master (39).

Joe has given me great advice on his website and honestly the man really knows his stuff, I am not saying that the workout SoCal Pete listed isn't a good one but maybe just too much for a 4:53 miler

one of my favorite workouts for the 1500/mile is:

3x300 (100 jog)

2 min recovery

2x300 (100 jog)

2 min recovery

1x300

i run them a little faster than mile pace. say if i was a 4 min miler i would race at 45 sec/300m so i would do this workout around 41-43 sec/300m

runner39 wrote:

Joe has given me great advice on his website and honestly the man really knows his stuff, I am not saying that the workout SoCal Pete listed isn't a good one but maybe just too much for a 4:53 miler

Are you saying Pete is wrong?

oh yeah, i am 40 and i ran 4:28 last spring although i am NOT a miler. although i am looking to run a faster mile this spring :)

Yep wrote:

runner39 wrote:

Joe has given me great advice on his website and honestly the man really knows his stuff, I am not saying that the workout SoCal Pete listed isn't a good one but maybe just too much for a 4:53 miler

Are you saying Pete is wrong?

I'd like to know too. Are you stating that you think SoCal Pete is wrong?

R39 thinks Pete doesn't know what he's talking about. That's a laugh!

I think SoCal was just suggesting something that has worked for him, but as with anything, you need to adapt it to your specific needs. The Daniels workout you describe are great for VO2 max development, but if you want to improve your anaerobic threshold, you need to shorten the time between intervals. Rather than targeting a 1:1 ratio between recovery and inteval *distance*, target a 1:1 ratio between the interval and distance *time.* These 400m intervals should be done near your mile pace, so they should be fast but comfortably far from your red zone. My mile time is not far from yours, and anything more than a 200m recovery in ~1:15 is overkill, IMHO. But I'd suggest giving it a try and see how it feels.BTW, SoCal is self-coached, so I think he qualifies as a "proven coach."

runner39 wrote:

I respect SoCal Pete, he is great runner but are you stating that Joe Rubio and Jack Daniels are wrong, for me I would tend to go with a proven coach