Is 2x320m with full recovery workout + 10 seconds a precise 400m predictor. For example if u run them in 42.5 sec, should u be able to do 52.5 in the 400?
Is 2x320m with full recovery workout + 10 seconds a precise 400m predictor. For example if u run them in 42.5 sec, should u be able to do 52.5 in the 400?
Clyde Hart uses 1X320 as his "quality run". You add 10-12 seconds for a 46 second college runner, so it's probably going to be 11.5-13.5 for a 52.5 guy.
No, I don't think so. Running 42.5 means that you are just under 40 at 300m and I think you should do 2x300 @38 at least to run 52.5 400m.
I think 2x320 + 12 seconds would be a better indicator.
Maybe I just don't understand sprint training, but if you want to know where you stand, why not just run the extra 80m and do a full 400m? Can't take that much longer to recover from 1X400m than 2X320m.
Lactate levels top out at about 40 seconds and go up significantly after 30 seconds, so you can recover quicker and do more training if you do not do a full 400. Clyde Hart does not do ANY full speed 400s in training, and he also does not do any full effort 2X300s where the second 300 results in very high lactate load (muscle damage).