Would 4x400 @ 75 sec with 75 sec rest in between each be a good workout for a sub 5 mile? I currently run 5:18 and would like to get down under 5 pretty soon. I was thinking doing this workout with a mile warm up and 1-2 mile cool down.
Would 4x400 @ 75 sec with 75 sec rest in between each be a good workout for a sub 5 mile? I currently run 5:18 and would like to get down under 5 pretty soon. I was thinking doing this workout with a mile warm up and 1-2 mile cool down.
no
10x400, 1 min rest @ mile pace
the workout you listed is very easy
10x400 @ mile pace is a good predictor workout but not a good workout. The pace should be closer to 3k pace.
milethon wrote:
10x400 @ mile pace is a good predictor workout but not a good workout. The pace should be closer to 3k pace.
If you're going to run 3k pace, 6-8 x 800 is better. 400s at 3k pace are very easy.
10x400 at mile pace is a good workout.
milethon wrote:
10x400 @ mile pace is a good predictor workout but not a good workout. The pace should be closer to 3k pace.
Maybe it should maybe it shouldn't. 10x400 at mile pace is a fine workout.
I used to do 4x400 as one of those hit it and quit it workouts when you are short on time in HS. I'd shoot for sub 60 with a lap jog recovery. I was in about 2:00 / 4:20 shape.
But that was not a key workout or one used as a predictor. It was just a fun short workout to blast away.
reader of the forums wrote:
no
10x400, 1 min rest @ mile pace
the workout you listed is very easy
Yes, if it's an early season goal pace workout.
Ok well thanks for the advice and I,ll try the 10x400 @ mile pace with 1 minute recovery. Sounds a bit hard but I'll give it my best.
People seem to think that every workout has to be some kind of ball busting impossible workout that can be used as a predictor of some kind.
Now, 4 x 400 at mile pace doesn't really say much, but you could do 5 of them with a 100 jog recovery between each and that would tell you something if you don't want to do 10 of them.
Probably a better workout would be to do 8-9 400s at current race pace, so for you, lets say 78-79, but take 2:00 rest, or a 400m jog between them all.
Doing too many hard workouts will leave your best efforts in practice, and not in races.
**I was a 14:25 guy and we rarely ran race pace intervals and if you saw my log you'd probably guess I was a 15:00 guy. Train smarter, not harder.
Don't be too discouraged if you can't hit them all on pace. Plenty of runners race far better than they can do workouts. For example, I've seen someone look like they would faint after doing 10x400 at 72 with 1:00 rest ... and they ran 4:30 despite racing poorly. Yet, some can do that workout with ease but couldn't run 4:30. It depends on your strengths.
dan, don't think that the 10x400 needs to be done very often. it's a once a month type of workout, and one that you build up to anyways. for example, you may start now with 10x200 at mile EFFORT, with a float 200 jog. then a couple weeks later, 15x200, w/ 200 float. then 10x300 w 100 jog/walk for 45-50s. then 8x400 w/ 1min. then 20x200 at mile pace w/ jog back on the diagonals (about 120 or 35-40s).
finally, after you have build up to the 10-12x400m at mile pace w/ 1min rec (often just standing around), you are ready. until you've shown that you can handle the above workouts, the 10x400 is honestly probably over your head. there's a good reason why smart athletes use a progression to their training, this is merely one small example of how. best of luck and go get that sub 5!
Everybody does 10x400 because that's what Bannister did (whether they realize it or not).
Whether a workout is 'good' or not is determined by whether it advances your fitness. And that's a function of how it fits into your overall plan. There's this great story about Lydiard and some journalists watching some guys do a big interval workout before the Olympics. Lydiard commented that they had just put the last nail in their coffin with that workout. One of the journalists protested, saying, 'but, Coach, your guys did that exact workout yesterday!'. Lydiard said, 'yes, but my guys needed it'.
That said, 4x400 at goal pace is not going to hurt you, and, it might start to lay the foundation for building a sense of pace. On the other hand, 10x400 at goal pace (especially given how much faster your goal is than your PR) might hurt you at this point in your preparation for outdoor. I say 'do the 4x400, do not do the 10'.
milethon wrote:
10x400 @ mile pace is a good predictor workout but not a good workout. The pace should be closer to 3k pace.
Yes if you want to race your mile at 3km pace