What are some workouts that indicate fitness for a 4:20 in the 1600m other than the usual 10x400@65s with 1 minute in between? Thanks in advance for the responses.
What are some workouts that indicate fitness for a 4:20 in the 1600m other than the usual 10x400@65s with 1 minute in between? Thanks in advance for the responses.
Knapp wrote:
What are some workouts that indicate fitness for a 4:20 in the 1600m other than the usual 10x400@65s with 1 minute in between? Thanks in advance for the responses.
When I ran 4:19 in high school there wasn't a chance in hell I could have done 10x400 in 65 off 1 minute rest. I think I would have had to have been in sub-4:15 shape to do that. I used to do a lot of ladders that started with longer repeats and worked down to 400s at mile pace or faster. An example is 2x1200, 3x800, 4x400 with 3:00 jog rest where the 1200s were in the high 3:30s, the 800s in the low-mid 2:20s, and the 400s were about 64. I also did lots of straight 400 repeats at mile pace or a little slower, for example 12x400 w/ 2:00 jog rest in 66-67 or 8x400 in 64-65 w/ 2:00 jog rest. For speed training I would sometimes throw in a few fast 200s or 300s at the end of my runs. An example might be 2x300, 3x200 w/ 200 jog rest in 42, 42, 28, 28, 28. Looking back it's clear that my aerobic strength was really lacking. Nowadays I can't run much faster in the mile than I did in high school, maybe 4:15, but all these workouts would be an absolute joke for me now. If you are more aerobically inclined than I'd say if you can run the same workout times as me but off of less rest (90-120 second rest for the ladder workouts, 60-90 second rest for the 400s) then you're ready for sub-4:20
Bump
not smoking too much green should help beat 4:20, I was stuck at 4:20 when I vaped everyday.
What would these indicate (hopefully sub 4:20 and 9:20? I think)
4x800m w/45 seconds rest in 2:29, 2:20, 2:18, 2:22 slightly windy and in trainers and...
4x800m w/2 min. Rest in 2:25, 2:20, 2:15, 2:11 high, in trainers with not as much wind