J.R. wrote:
Antonio, do you recall 400 reps that Antonio Pinto did for the marathon, something like 40x 400/66 with rec=30sec?
Can you verify and comment on this, for the marathon? Thank you
Yes he did that kind of 400s. But you might understand that he did it on the early stage (as start) for the marathon preparation, and he did it while doing high volume mileage (300k per week sometimes) and with hard long runs, sometimes 38k long run in about 2hours.
You see, in my opinion short intervals are something outdate somehow. However this 400s are special training, not specific considered and done just on early stages of the marathon preparation. We need to remember that he did it more than 10 years ago. From then on the modern coach re-thinks and revised the marathon training to more modern standard approach.
I wouldn´t advice that kind of short intervals for such a runner s Pinto was, and on the road to one marathon. However it´s a fact that´s what he did.
We might think that this kind of training doesn´t represent the classic/typical 400s intervals, but it´s a kind of LTp training done by short reps for Pinto. In fact what he did is a kind of 16k on fast pace with 4k (3.9 really) on easy pace, and that works as a 20k continuous run, that is really done in continuum with no stops, with brief periods of easy pace as recovery. While run fast than marathon race pace. Pinto did a harder aerobic stimulus, with a cardio-vascular, lactate clearance and biomechanics impact that we couldn’t get with the same 16k total in race pace.
During the marathon preparation this Pinto´s 400s with active and very short recovery will develop/progress as showed above, as far as the marathon preparation goes to later stages
Example:
- 40X400m rec=100m/30secs
- 30X500m rec=100m/40secs
- 25X600m rec=100m/45secs
- 20X800m rec=100m/60secs
- 16X1000m rec=200m/1:20
- 10Xmile rec=300m/2:00
- 7X2000m rec=400m/3:00
Pinto starts with 40X400m in 66sec, kind of 10k Pinto pace and moves to longer sets, 20X800m at his HM pace eventually and on the final stage, later training goes to 2000s at his marathon race pace (some 72-73secs by lap). This is how i would done.
This can be done with average runners as well, as long as the pace is related to each runner talent or individual pb.
Don´t forget that the marathon preparation requires GENERIC training=aerobic volume mileage; SPECIAL training= LT and LTp workout training (done in continuum or intervals) and easy long runs and SPECIFIC workouts=(long) intervals or runs at marathon race pace and specific long runs (with parts at marathon race pace).
Ther´s no need what i think is stupid "aerobic first". If eventually you are out of shape but still distant than the day that yopu schedule the marathon, start with some 10-20X400m instead of 40X400m or with just 10-15X500m and that combined with the first easy long run workouts, mileage and soemthing more will able you shape condition improve that sooon you will be able to run 20X1000m or 15X1600m or 10X2000m or 7X3000m or 5X4k or 5X5k eventually.