4x400 w/ 5 min rest

you should be able to run 1:54-5 off that type of workout.

hmm.. i forgot to mention i ran 1:53.2 in my outdoor opener about 2 weeks ago

Ive run

4-5X400 off 2-3 min rest and hit between 53 high and 55 mid for all of them. I was in 1:50 shape and ran 1:50-1:51

Id say you could not run 1:51, but the most important factor is your 400m speed. If you are a 50 sec guy 1:51. If you're a 47 sec guy 1:50.

highskool400 wrote:

hmm.. i forgot to mention i ran 1:53.2 in my outdoor opener about 2 weeks ago

1/10! You ran in college, about three years ago. Get a f***ing coach you f***ing ass hold

i have sectionals in about 3 weeks where i will get to run an open 400. i am not too sure what i can run right now. Last season my coach let me run 400s more and my best was a 50.6. i feel like i am about the same at this point. I would like to run under 50 for sectionals. I hope that this helps.

How about running some 4X400m relay legs? Nothing gets your 400m time down like having to chase people on a regular basis. Why wonder how fast you can run ? One way to find out. Get your 400m down, and if your endurance work is where it should be, your 800m times will drop.

bubuOOO wrote:

highskool400 wrote:

hmm.. i forgot to mention i ran 1:53.2 in my outdoor opener about 2 weeks ago

1/10! You ran in college, about three years ago. Get a f***ing coach you f***ing ass hold

What is it with people like you and your "trolling" radars? And what exactly is "trolling" anyways? This is a discussion and people are sharing pertinent information with one another. Who cares if this guy is legit or not, and why wouldn't you think he is? Do you realize you are the one with an issue?

I did this workout last year and ran around 3:47 at the same time. I did run a 3:51 with a 1:53 last 800 though... I also split around 50.x for a 400. hope this helps

my favorite workout wrote:

I did this workout last year and ran around 3:47 at the same time. I did run a 3:51 with a 1:53 last 800 though... I also split around 50.x for a 400. hope this helps

That's a hell of a negative split. 1:58 through 700 is 2:14 800-meter pace. You kind of went 2:14/1:53. Damn.

gotta love championship races... makes me wonder what I could have run in a rabbited race that day as the 3:47 was about 1 month earlier

so u ran the 3:47 1500 after doing the 4x 400 workout. and did u run 55 for the 400s with 5 minutes rest. did u race the 800 any?

newbielr wrote:

so u ran the 3:47 1500 after doing the 4x 400 workout. and did u run 55 for the 400s with 5 minutes rest. did u race the 800 any?

I actually ran 3:47 about 2 weeks before the 4x400 workout. Then ran 3:51 closing in 1:53 10ish days after the workout. I ran a 1:52 by myself about 5 weeks before the workout but I think i was capable of faster. I usually can run the 4x400 workout with 5 min rest around 800m pace.

they sometimes can be contradictory if your not working the proper energy systems the right way at the right time. you have to know when to combine them and how often to work each one independantly and in combination. If can become very complicated if you don't have the experience in creating training plans for 800m runners (who also race 400 and 1500 ). but if you do it right, you can run equally as well in a 3k and a 400 at the same time. If you can then most likely you are in peak 800m shape or close to it.

J.R. wrote:

I ran 3x 440 in 55 with much longer rests in my early 20's during a period when I wasn't running any distance, and therefore had very little endurance. I ran 52.5 or faster 25 times, 51.7 fastest, but barely broke 2 in the half.

After that I went back to distance running, ran many more miles and greatly improved all the distance events, but then could barely break 60 for 400 meters. At this time I would occasionally run 4x 440 with 5 minute rests but only in 65 seconds with the aim of running through them without expending any energy.

I did feel a conundrum with running my fastest distance times - while improving my speed for 800/mile - as they seemed to be contradictory to each other.

And what have you learned from this J.R.? I would hope that now you would know how you could have raced fast over a wide range of distances within a few weeks with the right training?

Did the same workout last year and averaged 52.7....I ended up running 1:48.00 if that gives you any baseline to base yours off of. Probably also depends on what type of runner you are

Well i would think my myself as more of an 800/1600 runner. i even race the 3200 on occasions i ran 9:32 last season. So far this year i did run a 4x4 and i split 50.8 according to my coach. My coach said the 4x 400m workout was suppose to be goal 800m pace tho i always run my first lap a few seconds faster than the first. That workout was also my first time running under 60 seconds for 400 in practice.

J.R. wrote:

I did feel a conundrum with running my fastest distance times - while improving my speed for 800/mile - as they seemed to be contradictory to each other.

J.O. wrote:

And what have you learned from this J.R.? I would hope that now you would know how you could have raced fast over a wide range of distances within a few weeks with the right training?

I'm open to suggestions.

What I learned is that it wasn't possible to run anywhere near my fastest for 440/880, with similar training to that for events from 2 miles on up. The 3x440 was actually with 20 minute starts in 57 55 53. A session like that would not have been possible when running my fastest for 5k/10k/marathon.

Maybe I could have included a regular small amount of short sprints with long rests. What do you think?

yes u could have done alactic sprints. something like 50m sprints working on max velocity and take full rest between each. it teaches you correct form plus recruits fast twitch fibers. this will make you more powerful and efficient when its time to do longer sprints such as 400s. you can do this before doing a short tempo run, that would be one way to work multiple energy systems in the same workout. then come back a few days later and do a v02 type workout like maybe 4-6 800s w/ 3 min rest. or do a workout like this 4x400 workout we are speaking of which would be a anaerobic (race pace) workout.

newbielr wrote:

yes u could have done alactic sprints. something like 50m sprints working on max velocity and take full rest between each. it teaches you correct form plus recruits fast twitch fibers. this will make you more powerful and efficient when its time to do longer sprints such as 400s. you can do this before doing a short tempo run, that would be one way to work multiple energy systems in the same workout. then come back a few days later and do a v02 type workout like maybe 4-6 800s w/ 3 min rest. or do a workout like this 4x400 workout we are speaking of which would be a anaerobic (race pace) workout.

That's a really good point. The reason I couldn't do the 440's anymore was because I didn't have that max velocity in the sprints. Not that I needed to do the 440's.

However, developing a faster max velocity (more fibers) could possibly have resulted in my having more speed for the longer events, and without interfering with the distance type of training.