Debate during our run today: which variation of 400 workout would be more beneficial? busting the first of 16, then settle down into normal 400 interval pace. Or hitting all 400's evenly at about 2 seconds faster each. the example we used: 16x400, first at 60, the rest at 72. or all at 70. thoughts?
Maybe do 15 at 70 and then try to bust on the last one? What are you training for anyway
probably stick to the 16 at an even time with a kick at the end if possible. Maybe test running with tired legs by destroying the first one very infrequently.
You should be getting progressively faster through the course of the workout. Each interval should be equal to or faster than the one before. Do not 'kick' on any of them.
It depends on what race you are training for and when in the season.
5k pace work 16 x 400 1 min rest at goal pace so all the same
5k late season. 1 mile hard tempo, 10 x400 goal pace cut down last four
1500 early season 12 x 400 at Date pace with the last for faster
1500 late season 8 x 400 Goal pace , last four 2 seconds faster than goal pace
1500/800 runner 6 x 400 mile goal 1 min rest- 4 min rest then 3 x 400 800 goal pace 4 min rest each