I did 8x400m with 1 minute rest (jog 100meters/stand) and I averaged about 65 seconds.
A couple weeks later, i did 8x400m with about 5 minutes rest (jog 800m/stand) and I averaged about 62.
With an extra 4 minutes rest shouldn't my times have gone down way more? what do these workouts tell me about what i should be doing now, in the last month of my season? thansk for any advice.
I'd say it means you have more endurance than just flat, basic speed. You can run 65's all day with short rest, but you can't go much faster than 62, even with more rest. What is your 400m pr?
There is no need to worry. Such a workout does not guarantee anything, fast or slow. What is going on in your races is the most relevant information for you. Are you struggling to hold pace? Are you going out fast, feeling great, but slowing down? Are you struggling to get going early, but feel strong after 5 minutes? These are important questions to help you determine if you need more endurance work (the earlier questions) or speed (the latter question). Tinman
my 400 pr is about 53.
in races, i go out at about a pace i'm aiming for (800m ~2:10-2:12) and then just feel worse and worse and slow down. most races I don't feel like I have much of a kick, which I used to always have.