I did these two workouts 1 week apart
8x400 @ 74 avg, w/ 2:45 rest
10x200 @ 33 flat avg, w/ 2:00 walk back rest
Got back into running 10 months ago with a low key race this tuesday after a very long time since racing.
Thanks.
I did these two workouts 1 week apart
8x400 @ 74 avg, w/ 2:45 rest
10x200 @ 33 flat avg, w/ 2:00 walk back rest
Got back into running 10 months ago with a low key race this tuesday after a very long time since racing.
Thanks.
those are very similar times to what i could run. I ran a 12x400 with 1:15 (75) average, 1:30 rest, but after 6 reps we took a 1 lap walk (5-7 min rest)
Also did 15x200 in 33 average, rest was 200 slow jog.
If you have poor endurance, like me, you will run around 5:20.
If you have superior endurance probably closer to 5 minutes. That's a lot of rest though so it's unpredictable.
Those sound like solid times to shoot for.
I probably have a little more endurance for the mile than speed, the 200's felt very tough but the 400's I finished strong with the last 2 in 73/72.
I run on my own so I'm hoping racing against others can help get more out of me an pull me closer to the 5 flat range.