20x400m with 30secs rest=..what????

what pace are the quarters? 5k pace? 10k? marathon?

70s laps = 29:10 10km

70s laps = 14:35 5km

i hope this helps!!!

I did exactly that a couple of weeks ago and averaged high 75's for the 400's. I would be hard pressed to break 33 in the 10k right now. Probably more like mid 33's. Hope that helps.

We did 20x 400 in college on our indoor track. We'd take 160m rest(45-60s rest) for the first 8, 80m rest(30-35s rest) for the next 8, and 15s standing rest for the last 3(obviously no rest interval after #20). We'd run 68's for the first 8, 66-67 for the next 8, and 64-66 for the last 4. We had a pretty big group do this workout, ranging from sub 14:00 5k guys to 15:00 5k guys.

Some people are able to recover sufficienly enough in 30s to complete 20x 400 in 68, but couldn't even run 68's for a 3k. If aeorbically fit, a 15:00 5k runner could do 20x 400 in 70 with ease. A better indicator would be longer intervals(1k's perhaps) at the same pace, still taking 30-60s rest.

From personal experience, I ran the workout above(20x400) as a soph and ran 14:55 and 30:58 within the next month. Two years later, I could only manage 16x 400(69) but ran 14:20 and 29:50 within a month.

Point is, I'm not sure you can predict a race performance by any one workout. It is really easy to fake your way through 5k- or 10k-paced 400's if you're aerobically fit. Longer intervals at the same pace will determine if your body is able to string 12.5 or 25 consecutive 68's, 70's, etc.

more like 5k

I did the workout today. 100meter rest, 78 was my first and 79 my last, I averaged around 82 and some guys on my team betted me i couldn't break 70 for 21 and i did, i ran 67 what could i do a 5k in now. I was a painsy and had to walk a little but kept about a minute rest. Thanks for any help

I averaged 76/77 for the 20x400 with 30 secs rest

it was pretty easy, I didnt go anaerobic at all. I had my legs under me the whole time.

what do you think?

Last February, myself and a couple teammates did 25 x 400m with 30 seconds rest. I worked from 73 down to 65-66 at the end, averaging just under 72 for all 25. One of my teammates averaged around 69 or so and ran 14:44 and 31:07 that spring. He probably could have gone 30:30 or so in the 10k because he didn't have a very good race and had to lead almost the entire time.

This is one of our benchmark workouts for our program. We have a guy who went 68-70 for all 20 and ran about 14:25. We have a woman that ran all of them in 75-77 and runs 9:44 for steeple and was in shape for a 15:58 or so but no chance to run it as we were concentrating on steeple.

my understanding is that this is another highly aerobic type workout very similar to 1k repeats at around 10k pace with 60-90sec rest. just shorter rep, shorter rest, but still around 5-6 miles of threshold.

In the late Coach Peter J. Todd era at RIT (Rochester Institute of Technology. This was our monday workout nearly every week of the cross country and track season except we did 28!

mile warmup, 28 x 400m with 30 seconds rests btw, mile cooldown (then run to the cafeteria before it closed. We'd bring our meal cards to the track).

A couple of us would go 66-68 seconds for the entire stretch and finish with 65's and sometimes 62 for the final repeat. Of course we were also running 120-140 miles per week so we were strong enough to do that.

Did it make sense? In retrospect - no, but that coach produced nearly four Olympic marathon qualifiers in the forthcoming years. Our fastest guy, Tony Fraij ran only 29:52 (still good for Division III).

Another not-so-favorite variant was 40 x 200m with a 200m jog, some with a sub-30 second average if we could get the half-milers to help us out.

can anyone help me out the slow kid, i averaged about 82 seconds and did one crazy fast at 67 wat would a logical 5k time be on the track. Thanks

My guess is that you are going to have a hard time breaking 17:30 if you can only average 82's.

are you serious, that sucks, i think i can do it, last saturday i ran a 5:03. We did these 400s in the wind and ran 11 miles the day before, i hope i can break 17:30, thats my goal anyways

I did exactly this workout several times at the end of one summer approaching the cross season. I was able to hit 77-80 consistently. My PR that year was around 26:40. A few months later at the beginning of track I did it a few more times, but with 45-50 sec rest, and found myself going a bit faster, maybe 73-76. Mid season I ran 8:50 for 3k and 15:10 for 5k.

I'd say that if you keep the rest to right around 30s, which feels ridiculously short, it's a reasonable predictor of 10k pace.

thats balony you dont have to kill yourself, you have to stay as easy as possible in training. doing 400m you are trying to get speed endurance not the actual pace. for pace you need to do longer intervals i.e 5x1000m/ 5x2000m.

you got it?

Mac,

Really good pionts dude

The Roc