20x200m at 5k pace

Bump

20x400s rest down to 120npm #MagicFall @COACH J.S>$T&%(&@&)(

newton 200 workout for 3 weeks. You will blast a 5k

I am going to do my best to help ya here... but my first questions is, if the 5k is important, why are you running 8x1k at 10k pace? you should be working on sharpening, and making 5k pace feel easy. That aside, here is what I would suggest for your workout:

10x400 @ 5k pace with 60 seconds rest

5x400 @ goal 5k pace with 90 seconds rest

8x200 @ slightly faster than goal 5k pace with 45-60 seconds rest.

This will help break up the monotony of 20 400s, you will have time to get your 400 rythm, and then you can start working on bridging the gap/changing gears (especially necessary if you are still heavy in 10k pace work).

v02 max is usually at 3k pace/effort and equal rest. My guess is you dont want to do 8,000 meters at 3k pace.

For 200m recoveries, I usually walk 100m or until my HR gets back to about 60% of max.

I would concentrate more on being comfortable at your race pace.

Suggested workout:

Week 1:

12x400m @ 5K pace, 45 sec rest

Week 2:

5x1000m @ 5K pace, 90 sec rest

Week 3:

3x1mile @ 5K pace, 120 sec rest

On race day, you should be able to lock into your race pace and then to relax and hold it.

elrunner wrote:

I am 4 weeks away from an important 5k race where i want to run around 15:55min. Tomorrow I wanted to do a session of 20x400m at 5k pace. How much should I rest between the reps and could this be considered as a vo2max workout ? I dont want it to be to intense since I have another workout (8x1000m at around 10k pace) sheduled in 3 days but it should be a good session in preperation for my upcoming races.

Thanks

Your very best individual recovery should be rest easy walking until down to 120 bpm. Around 100 runners improvement

in just 2.5 years tells this is the way to go. 20 x 400m at 5k race pace is a very good VO2max workout. Good luck!

Magic Winther! :)