My coach made my team do 12 400s with 2 min rest and I averaged a 72. How is this workout going to help me? And what time do you think I can run.
My coach made my team do 12 400s with 2 min rest and I averaged a 72. How is this workout going to help me? And what time do you think I can run.
Slightly long rest so it might be harder to predict, but a conservative guess would be 4:52-4:45ish
I love LetsRun. Even if the rest period is 10 seconds, someone will always say that the rest period is too long.
Well with limited info i would say mile specific workout. My athletes training for the mile will be doing this very same workout in a couple weeks as their first race pace workout of the season.
I always use a 2 minute rest interval while doing 400s at mile goal or date pace. It's the one variable I don't change. As another stated 4:50s
It worked for some guy named Bannister.
440ish with this limited information
I think you can run a 400m in 72s
Alexavier wrote:
My coach made my team do 12 400s with 2 min rest and I averaged a 72. How is this workout going to help me? And what time do you think I can run.
400 repeats are a lazy coaches approach to training. Just do some 400's so often heard.
Truth be told they have little significance from a physiological perspective.
A greater benefit may be had from doing 300's ( speed), 600's ( endurance).
No coach can tell you why 400's are beneficial , its just an easy standard to time and monitor.
Alexavier wrote:
My coach made my team do 12 400s with 2 min rest and I averaged a 72. How is this workout going to help me? And what time do you think I can run.
This is a standard 3000-3200 pace workout. Good for maxVO2, whatever that is. You don't say whether the rest was jogging, walking, or standing around and adjusting junk. If you were jogging recovery, I'd say you're capable of 9:40 plus or minus 10 seconds for 3200.
9:40?!? Because he averaged 72 for 12 400s with 2 minutes rest? More like 10:45 for 3200 and 4:50 for 1600.
Maybe 9:40 if he can average closer to 66.
Old Yeller wrote:
9:40?!? Because he averaged 72 for 12 400s with 2 minutes rest? More like 10:45 for 3200 and 4:50 for 1600.
Maybe 9:40 if he can average closer to 66.
I agree with old yeller as a current runner of mine does this workout and runs these times
Mirror wrote:
Alexavier wrote:My coach made my team do 12 400s with 2 min rest and I averaged a 72. How is this workout going to help me? And what time do you think I can run.
400 repeats are a lazy coaches approach to training. Just do some 400's so often heard.
Truth be told they have little significance from a physiological perspective.
A greater benefit may be had from doing 300's ( speed), 600's ( endurance).
No coach can tell you why 400's are beneficial , its just an easy standard to time and monitor.
Yeah i kind of agree. I use this workout as an intro into race pace training and increase the distance each week but keep the volume the same. For instance 8-12x400 becomes 5-8x600.
Alexavier wrote:
My coach made my team do 12 400s with 2 min rest and I averaged a 72. How is this workout going to help me? And what time do you think I can run.
That is a 4:50 mile for sure
Alexavier wrote:
My coach made my team do 12 400s with 2 min rest and I averaged a 72. How is this workout going to help me? And what time do you think I can run.
You will run over 5 and under 10.
Did you make the same thread about 12x400 with 1:30 rest?
In college would do similar. It was a good predictor of fitness.
Averaging 12x400 @ 62s with 400j in between under 2:00mins usually indicated that I was in 3:50ish 1500 shape. that means of course i was getting 9600 meters under 6:00/mile pace and around 4800 meters around 4:08-4:10 mile pace.
If you are doing decent mileage, having another quality day and a long run of 13-15 with a faster finish, then I think this workout is a solid predictor of current mile fitness.