Should the athlete be able to complete this workout with relative ease? Well, I'm sure the last 2 might catch up with him/her, but should the athlete be bending over after a few intervals? He went 60,62,64,63,63,63. The goal was 63 across the board, but he's a pure 4/8 guy, so he is only beginning to get a feel for-what I think is a realistic goal- a 411-413 mile.
2 mins? it should feel really easy.
6x400 in 60 for a 4 minute miler would be easy with 1 minute rest never mind 2 minutes.
If he was cashed after that workout then he has no chance of running 4:12 unless he came into it super tired.
No chance your guy can run 4:13. Should be able to do like 10 of those no problem at 62-63.
5x400 w/2min rest is a pretty good workout run near 800 pace.
So 6x400 @ mile pace should be a cakewalk. That workout gives no indication that athlete is a 4:13 miler.
Very easy. They should be able to do that workout twice easily if they wanted to. If the workout was hard at all then I doubt it was at mile pace.
I think it depends on the person. People respond to workouts in different ways, so it's hard to say for sure how a workout should feel.
jointblazer wrote:
5x400 w/2min rest is a pretty good workout run near 800 pace.
So 6x400 @ mile pace should be a cakewalk. That workout gives no indication that athlete is a 4:13 miler.
Nah I think 5 x 400 at 800 speed with 2 mins rest is very tough for an 800 runner. Maybe 4 of them, but better yet 2 x 2 x 400 with 2 mins between each pair of 400s and a 5 min rest in between.
I guess you said "near" 800 pace, so that's a fair comment. If you're a 2:00 800 runner, you should be able to do 5 x 400 with 2 mins rest in about 62-63. But I think you'd struggle to do it in 60.
SlipperyPete1340 wrote:
I think it depends on the person. People respond to workouts in different ways, so it's hard to say for sure how a workout should feel.
This. 6x400 at mile pace would be very hard for me. Heck, one 400 is hard for me at mile pace by myself in practice. Hearing the gun go off and getting into competition mode makes things much easier.
I agree, I used a Canova 800 workout as an example because they are similar. A 1:43 guy running 52-53 with 2 min break is certainly different than a 2:00 800 runner trying 61-62.