In The Running Formula, Jack Daniels recommends recovery times of about 4 times the length of the workbouts for repetition training. This would mean almost 5 mins for recovery from a 400 at mile pace (70). I have heard from many coaches of sessions such as 10x400 with only 2 or so mins of rest between reps and 5 mins between the two sets of five. For a miler, what should the proper rest time be?
slowkid wrote:
In The Running Formula, Jack Daniels recommends recovery times of about 4 times the length of the workbouts for repetition training. This would mean almost 5 mins for recovery from a 400 at mile pace (70). I have heard from many coaches of sessions such as 10x400 with only 2 or so mins of rest between reps and 5 mins between the two sets of five. For a miler, what should the proper rest time be?
The purpose of rep workouts is to improve your running economy. If you get insufficient rest between reps you will go into the next one tired and not run it efficiently. So although 4-5 minutes of rest seems a lot, doing less defeats the purpose of the workout.
Repeat 400s at mile pace are most productive if you use rest periods which are about 1.5 times as long as the run periods. This is even more effective if you are jogging for a portion of the recovery periods. You will have lower blood lactate and higher muscle lactate using this format (as opposed to taking longer rest periods), but this is preferable for work done at this pace.
To promote relaxation and develop familiarity with the speeds involved, use shorter distances (usually between 100 and 200 meters) during the preseason and take sufficient recovery so as to remain comfortable and in complete control on these short reps. The variety this provides will break the monotony of your usual slower-paced, higher mileage running in the preseason, and it may also help prevent injury. Once you are comfortable running these short distances at mile race pace or faster, which should in no way be lactate intensive, you should have no trouble running 8 to 10 400s at mile pace with jogs of 1.5 times the run periods as recovery.
You can occasionally use moderate- to high-volume sessions with bouts as long as one minute each during the preseason (e.g., 10-20 x 1 minute "on" / 1-2 minutes "off"), but avoid any tying up, stuggling or form breakdown. The feeling at the end of each bout should mimic that of a strong tempo run, not that of an intense mid-season track session.
Recovery time for Repitition work, in your case 70 seconds per 400m, would be however much you need so you can do the next one in 70 seconds. Some people may need 2 minutes, some might need 5. For R pace, the point is to run each one at that pace. Length of recovery times are more important for Intervals and Tempos.
we do 5 by 2000m with 2mins recovery, thats little over a third
I can't remember the exact quote, but Bruce Denton says a race is all go and no blow, so why practice resting?
because you've got to get used to running at race pace sometimes, and most of us aren't going to be able to go out and run a lot of reps at mile race pace with short rest and still be able to move the next day.
1. 2000m is not a rep. Reps don't go above 800m.
2. An interval is when you take less recovery than the time it takes to run the set distance.
3. As mentioned before, reps are used to help your econonomy. 4-5 minutes is not out of line.
4. For HS runner: Get a little more experience in the sport. Read a little physiological theory. Running with balls has a place-- it's on race day.