I ran 12 X 400m with a 2:30 recovery jog. I averaged
72-73 and ran the last one in 67. What type of pace should I set as a goal for a 1600m race? This workout did not start to get difficult until the last four.
I ran 12 X 400m with a 2:30 recovery jog. I averaged
72-73 and ran the last one in 67. What type of pace should I set as a goal for a 1600m race? This workout did not start to get difficult until the last four.
That's a hell of a long rest.
Aim for 4.59
Alot depends on what other workouts, mileage and other things you've been doing but based soley on that one workout I'd way about the 4:48-4:52 range is reasonable.
The rest makes it a classic Daniels repetition workout. Did you do it as a jog (400 meter) or just standing around?
I would think somewhere around 4:52-4:55. Those rest breaks are quite long. But I don't really know anything else about you, so it's really hard to tell. Based solely on the workout I kinda doubt you'll run sub 4:50.
Go out in 74
4:40-4:45.....Go out in 70-71?
Next time do the same workout with 200jog recovery like a real man
ctelite wrote:
Next time do the same workout with 200jog recovery like a real man
so if he did he would do them in 74-75 instead of 72-73. So what> If his goal was to build speed/efficiency he better of doing them as 12 x 400 @ 72-73 w 400 jog.
Define the purpose of the workout and then execute on that purpose.
What purpose would a 12 x 400 w 200 jog serve? (checking to see if you know)
Coach Mark wrote:
What purpose would a 12 x 400 w 200 jog serve? (checking to see if you know)
It would get the workout finished a hell of a lot quicker?
Not much of goal.
The purpose in this matter is the predictive aspect of the workout. Shorter recs will give him and us a better judgement of what he can do in the 1600.
Lil wayne wrote:
The purpose in this matter is the predictive aspect of the workout. Shorter recs will give him and us a better judgement of what he can do in the 1600.
Agreed that it would aid in predicting his time but he didn't say he did this workout in ordert o predict what he could run he just asked us to predict based on this workout.
A 12 x 400 w 400 jog is a very good workout in that it allows almost 3 miles worth of work to be done at mile race pace. This can greatly aid the speed and stride efficiency of a runner.
By doing the workout with a shorter rest (say 60 seconds or 200 jog) the pace would have to slow and it wouldn't build the speed or stride efficiency of the first workout would.
Coach Mark wrote:
Alot depends on what other workouts, mileage and other things you've been doing but based soley on that one workout I'd way about the 4:48-4:52 range is reasonable.
The rest makes it a classic Daniels repetition workout. Did you do it as a jog (400 meter) or just standing around?
I did not stop running the entire workout but jogged slowly to recover. Also, I started base running in October and averaged about 40 mpw through March. In mid April I started doing interval workouts and I plan on peaking for some races (mostly 5k's) the next couple of weeks. However, one race includes a mile and I want to know what type of pace I should attempt to run it in.
If I ran 6 X 400m with 1:00 rest would my average indicate what pace I could run for a 1600?
Run Consistently wrote:
If I ran 6 X 400m with 1:00 rest would my average indicate what pace I could run for a 1600?
More like 8 x 400 w 1 min rest.
Coach Mark wrote:
Run Consistently wrote:If I ran 6 X 400m with 1:00 rest would my average indicate what pace I could run for a 1600?
More like 8 x 400 w 1 min rest.
10x400 w/1 min is even more acurate
A lot of people actually believe that for HS'ers (and other runners without a ton of career mileage in the bank than) 8x400 w/ 60s recovery is more accurate as a mile/1600 predictor than 10x400. It's only when you get people with stronger aerobic backgrounds that the classic 10x400 workout is more useful as a predictor.
Not An Expert wrote:
A lot of people actually believe that for HS'ers (and other runners without a ton of career mileage in the bank than) 8x400 w/ 60s recovery is more accurate as a mile/1600 predictor than 10x400. It's only when you get people with stronger aerobic backgrounds that the classic 10x400 workout is more useful as a predictor.
The question is what is the purpose of the workout? To improve speed/efficiency or race predictor? Why do people always want a workout to predict a race performance, just run a race. Workouts should have a purpose and are not races, I guess if want a race like workout then do 8 x 400m at mile pace w/ 1 min rest but remember the recovery from a workout like that is longer then 8 x 400m at mile pace w/ 400m jog rest
The question is what is the purpose of the workout? To improve speed/efficiency or race predictor? Why do people always want a workout to predict a race performance, just run a race. Workouts should have a purpose and are not races, I guess if want a race like workout then do 8 x 400m at mile pace w/ 1 min rest but remember the recovery from a workout like that is longer then 8 x 400m at mile pace w/ 400m jog rest[/quote]
My purpose here is not to know what I will exactly run for a mile by running a workout. But to get a sense of what sort of pace I should attempt. Should I attempt 70's, 72's, 75,s per lap? This is what I am looking for.
Coach Mark wrote:
Alot depends on what other workouts, mileage and other things you've been doing but based soley on that one workout I'd way about the 4:48-4:52 range is reasonable.
You correctly point out that a major factor is the other work that has been done, then you do a 180 and foolishly predict a time based on one workout. Tsk, tsk.