Just ran 15x400 with 3:00 jog in between each, averaging a 1:02.3. I haven't had a race this year, but last year (my first year running) I went 1:58/4:34, and I have already dropped my xc 5k from 17:26 to 15:55.
I don't have much knowledge about gauging fitness from workouts since i'm still a novice. Could some of you experienced folks let me know whats up??
I'll have to defer to others. I don't know how to gauge a workout with that much rest *and* that much volume. I would say that you're in line for a new 1600 PR soon, but really can't go farther than that.
Also, did it feel like you were running with your normal middle-distance form, or did most of the reps feel like semi-sprints? The latter could be possible, with 3min between...
lease wrote:
I'll have to defer to others. I don't know how to gauge a workout with that much rest *and* that much volume. I would say that you're in line for a new 1600 PR soon, but really can't go farther than that.
Also, did it feel like you were running with your normal middle-distance form, or did most of the reps feel like semi-sprints? The latter could be possible, with 3min between...
It felt faster than mile pace but it didn't feel at all like a sprint. The 3:00 rest was a 400m+ jog, so I wasn't getting too replenished between each rep
I can usually do my 12x400 (90s rest) under 1:05 and I can run about a 4:24 1600.
An hour for 6k seems slow to me
Elcapitainobviouso wrote:
An hour for 6k seems slow to me
boy did a 15:30 6k if you look at it like that.
It sounds like you're in great shape to improve those prs, the mile especially. But that workout sounds like too much for someone with your level of experience. Even with several years of high mileage, and then in college, we only did about 10 to 12 x 400. We rested less, too. Hopefully you won't need more than a few days to be fresh after this. If you do recover within 3 days, then great.
Was this with your team? If not, I would do less quantity, and less rest in between intervals. Don't do anything that leaves you tired for more than 2 or 3 days. Good luck.
how old are you
md800 wrote:
I can usually do my 12x400 (90s rest) under 1:05 and I can run about a 4:24 1600.
your 400 time is probably under 1:02.3 at least
idk wrote:
your 400 time is probably under 1:02.3 at least
+2