My buddy said he's been going old school and just doing a throwback workout. His exact words. "I'm doing quarters. The ol' 4x4x4" I just nodded and was like, "cool dude." I know that could mean a number of things depending on his interpretation, but if someone told you that's what they wanted you to do and you were afraid to ask what it meant (totally not what is happening to me) what would you do?
Four sets of four reps of four hundreds.
Thanks, that's my assumption too.
I'd ask what it meant.
Sounds like 4 sets of 4x400m... but, what is the rest between reps, and sets?
4 sets of 4x400. 100 meter jog between the 400s, 400 meter job between the sets. Good luck.
16x400 in 4 sets wrote:
Four sets of four reps of four hundreds.
Right, but you left out rest and pacing....
I would assume it is 4 sets of 4 reps of 400. Pace at mile/1500 pace, rest 1 minute between 400s, and a slow 400m jog between sets (about a 4 minute rest).
First set should feel relatively easy, second set a little more taxing, end of the third set should end up feeling like the end of a race.
Step 1: 400, 400, 400, 400 with short rest between them- maybe equal to running time
Step 2: Longer rest- maybe 3-4 minutes
Step 3: Repeat 3 more times
Thanks guys. I get that I should just ask, but it's not desperately important. He's not my coach, I don't have to do the workout, nothing to that extent. I simply liked the sound of it, 4x4x4. So I figured I'd get an idea and go and do it, run it at faster than 5k pace and call it a day.
16 quarters wrote:
Step 1: 400, 400, 400, 400 with short rest between them- maybe equal to running time
I second this rest. It doesn't make sense that an elite runner should run 60s laps with 60s rest while a hobby jogger should run 80s but not get more rest.