Running 400s in summer training

Training Advice/Discussion 800

15 years ago 06/08/2008 2:17pm EDT

I was talking to this coach on some advice for my summer training (freshman 800m runner w/ a PR of 2:04) and he was telling me that 2x a week i should be hitting the track and running 6-8 x 400 @ 65-68 and maybe walk a half mile or so for recovery in between reps. I'm using the summer to train for xc from september-november and then hope it helps me in my quest for sub 2 next year (spring track '09) as a sophomore. Are the 400s going to be beneficial with my speed besdies logging in some miles? I thought this kind of speed work shouldn't be used during the summer and towards the end of summer focus on 800s/1000s/1200s/mile repeats or no?

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15 years ago 06/08/2008 3:21pm EDT

re: Sub 2

The coach was recommending doing something at a good speed (to retain your skill of moving fast) and long recoveries to prevent a lactate buildup (and prevent "early peaking").

Though I would probably disagree with the 2x/wk, and I think a half-mile walk is probably excessive, I have no argument with his basic advice and reasoning.

15 years ago 06/08/2008 4:18pm EDT

re: Sub 2

I don't know if making that workout its own independent training event would be most beneficial. Base training and aerobic training is a top priority in the summer, so I would incorporate a speed maintaining workout like that into another run. For example, you could do whatever would be your regular base distance aerobic run, and follow it up with some extended stride type reps, 200m, 300m, even 400m like that coach is saying. Likewise you probably dont need 2 laps WALKING rest. That second quarter probably will not do anything other than waste your time, as you will have already been completely recovered, or in the ballpark, by the time you walked a quarter mile.

You might also want to do a similar thing up a decent hill.

my .02

15 years ago 06/08/2008 5:21pm EDT

re: Sub 2

Your right- summer is loads of base mileage, then come August start your speedwork reps. Stick with this well tested regime and devised by top coaches. If you must do what he says then cut down the recoveries to 60secs only or include some strides into your normal road runs or do some fartlek once a week. Over to you!

15 years ago 06/08/2008 6:23pm EDT

re: Sub 2

twice a week does sound like a bit much.

i think you'd be better off building mileage, doing strides and threshold runs. I think too much speed now could leave you stale, since you'll be doing plenty of that during the school year. Play the occasional pick-up soccer, frisbee, or basketball game. Good for speed, agility, and is a bit easier mentally.

15 years ago 06/08/2008 8:16pm EDT

re: thoughts

how do i exactly find my threshold pace since the only event i have ran is the 800m

15 years ago 06/08/2008 9:20pm EDT

re: Sub 2

Run a 5k race over the summer. Maybe a 10k. Try doing runs where you increase speed. If its hard, its wrong, if it feels pretty good your getting closer. But if it feels better than sex, then you have discovered what running is all about.

Run with a friend every now and then and with half a mile to mile to go, pick it up, until your racing eachother. Summer is the best time to train.

And to answer your question, after you run enough, threshold just comes to you. Its strong but fresh.

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Running 400s in summer training

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