What speed should i be doing for 20x400? 5k pace? Usually do them with 30s active recovery
What speed should i be doing for 20x400? 5k pace? Usually do them with 30s active recovery
Lydiard said to take the athlete to an oval. He should then run a fast 400, jog a 400, run a fast 400, and etc. until pleasantly tired.
We are not measuring the distance, timing the runs, or counting the number of 400s. Let the athlete determine when to quit. The problem with American distance running is they do too much hard interval training and they race too much.
Deciding to run 20 X 400 at a set pace and then sticking to it is probably not wise in most circumstances because you are going to over train. We learned that in the 1970s. Jim Ryun peaked at age 21 because of that kind of training.
Will try that next time I come to a track, tough now as it is below freezing where I live for another couple of months.
Tooo many marathons wrote:
Lydiard said to take the athlete to an oval. He should then run a fast 400, jog a 400, run a fast 400, and etc. until pleasantly tired.
We are not measuring the distance, timing the runs, or counting the number of 400s. Let the athlete determine when to quit. The problem with American distance running is they do too much hard interval training and they race too much.
Deciding to run 20 X 400 at a set pace and then sticking to it is probably not wise in most circumstances because you are going to over train. We learned that in the 1970s. Jim Ryun peaked at age 21 because of that kind of training.
Oh yeah, Jim ryuns training RUINED him... Lol
Not enough info.
Doing 10k-HM training, I did this workout at mile PR pace with 200m jog recovery.
5k pace w :30 seems reasonable, but without knowing your goals, I cannot say how effective it will be.
Mostly do long distance, HM or M. However am also aiming for a faster 5/10k. Understand that there are a lot better exercises for speed which I am also doing for the shorter distance stuff. Not fast compared to people here, looking for a 3h M this summer and sub 1:25HM before that
Coolrunner94 wrote:
What speed should i be doing for 20x400? 5k pace? Usually do them with 30s active recovery
man you are really failing at posting information that could actually be answered. 20x400 is an endurance workout when you are only taking 30s breaks. My guess is that you would run these at 10k pace.
THen that turns into a workout that is not very effective.
So I should completely cut out the 20x400 and just do fewer reps when doing shorter intervals? Like 10x400 at mile pace, and then for the longer interval workouts do 10x1k at 3k pace?
For the record I run the 20x400 a lot faster than my 10k pace and most reps are faster than 5k pace.
Coolrunner94 wrote:
So I should completely cut out the 20x400 and just do fewer reps when doing shorter intervals? Like 10x400 at mile pace, and then for the longer interval workouts do 10x1k at 3k pace?
For the record I run the 20x400 a lot faster than my 10k pace and most reps are faster than 5k pace.
10x1k at 3k pace?! Good luck with that haha. Sounds like your 10k/5k paces are way too slow.
Lydiard was wrong. Lots of ways to overdo things in training, your track work is just one.
The 20x 400 workout works best if you run ~5000m pace but your rests are just too short. If well conditioned and not overtrained, a bit faster than 5000m pace is optimal.
Seems like my paces are too slow. Will do a TT 5k and 10k within the next couple of weeks and will see soon if my paces are completely off.
This just doesn't seem right for me though, my last 20x400 had the following times with 30s jog inbetween and with 1 min jog after 10 reps
First 12 on 87, next 5 on 85 and last 3 on 84.
My 5k is a lot slower than this (granted i haven't done a TT in a while but highly doubt i could break 17:3x). Could it be that I just have a high vo2 so I recover fast?