I'm going to do a 8x400 workout today with 3 minute rest in between each 400. I am training for the mile (ran 5:05 during indoor and want to break 4:50 during outdoor). What should my 400s be at?
I'm going to do a 8x400 workout today with 3 minute rest in between each 400. I am training for the mile (ran 5:05 during indoor and want to break 4:50 during outdoor). What should my 400s be at?
Freudian slip
I'm not sure how you could rub a 400m repeat. I imagine your hand would be quite sore from rubbing it all the way round a track. I suspect it would have very little positive impact on your mile time, too.
I like to use the the stick for about 2-3 minutes to help loosen up before 400 meter intervals. Some people may have a trainer to rub thier legs though. They are lucky!
3 minutes recovery is far too long 60-90 seconds @ target race pace (weather conditions permitting) is much more realistic.
74-75 seconds.
72
vigorously.
Can't emphasize the importance of lube and a fleshlight
You want to be careful, if you do them too fast you'll get chafing.
That is a lot of rest. You could do them near 800 pace with that much rest.
HardLoper wrote:
That is a lot of rest. You could do them near 800 pace with that much rest.
Ridiculous, way too fast.
Every poster who uses the moniker Hardloper and its variations is deficient in knowledge.
train smart wrote:
3 minutes recovery is far too long 60-90 seconds @ target race pace (weather conditions permitting) is much more realistic.
No it's not.
2-3x recovery is fine. One can go shorter, but it's definitely not "far too long".
For some of us, it is longer than others. That should get this deleted.
Purpose of running "repeats" is to teach the body to become more efficient and relaxed at running a given pace. Repeats should be run when fully recovered, as much as 5 min. between 400's. 75/76 sec per 400 and should feel controlled.
HardLoper wrote:
That is a lot of rest. You could do them near 800 pace with that much rest.
lol..
With 3 mins of rest you could do them slightly below or at 1600m pace probably.
Some lunatic wrote:
Can't emphasize the importance of lube and a fleshlight
The OP is obviously female ("rub" and a 4:50 mile).
SMJO wrote:
Every poster who uses the moniker Hardloper and its variations is deficient in knowledge.
No different than every person that uses the SMJO moniker
train smart wrote:
3 minutes recovery is far too long 60-90 seconds @ target race pace (weather conditions permitting) is much more realistic.
I agree that that is the norm for 8 X 400.
But you can do 3 minute recoveries and just run a bit faster.
I think it actually be harder that way.