10x400m at 3k pace with 30 sec rest

I would do that with a 60 sec recovery plod.

ok thx

with 30sec rest it would be to hardcore?

Jesus might as well just run a 3k.

sounder wrote:with 30sec rest it would be to hardcore?

it would be more like a race?

sounder wrote:

it would be more like a race?

Yeah. You might finish but it'd probably be like a race effort. I'd do like 14x400 with the first eight slow, next four starting to get faster, last two mile pace.

6x400 30sec rest

You are better served to use the 4 second rule.......current 3k time minus 4 seconds per 400 and give yourself a 1 minute break. maybe even break into 2 sets of 5 if you cannot hit the time then why do it??

Yea 400m reps at about 1,500m pace would be ideal. That is my favourite kind of session, although my recoveries were 200m walking pace jog. It is good training because it will make 3k pace feel comfortable in comparison. 8 or 10 of these make a nice session. 3k paced sessions would usually consist of 800/1,000m reps, but with 3 or 4 minutes recovery jogs. I always got excited after finishing these kind of sessions.

so i have tried it:)

10x400m at 3k pace 30sec rest.

what should I write.. I wanted the test...I got it

the first eight where hard but doable, some where to fast about 2 seconds.

the ninth was than to slow.

so I took a one minute break for the last one and did it at mile pace.

for the record

10x400m at 3k pace with 30sec rest is even harder

than 10x400m at 1500 pace with 60 sec rest.

I know that now.

Harder and stupid-er...

I guess you won't know unless you try for yourself.

It's not a bad workout at all, but generally staple 400m repeats (distance oriented) are meant to touch 1500m pace so that's why the typical rest is around 60-90 seconds.

If a runner wants to touch 3km pace the 800m-1000m even 1200m repeats with 2min rest are generally the better choice.

Nothing wrong with 10 x 400m with 30'' rest, it's good volume at a lower intensity which has some benefits too.

1200s at 3km pace with 2 min rest?? Sorry, way too hard. It never ceases to amaze me when people post these ridiculous monster workouts as if it's just a routine workout. No one is running 1200m repeats at 3km pace with 2min rest in the middle of a normal training cycle (i.e., without tapering, etc) without it being a crushing effort.

Rockstar Games wrote:

It's not a bad workout at all, but generally staple 400m repeats (distance oriented) are meant to touch 1500m pace so that's why the typical rest is around 60-90 seconds.

If a runner wants to touch 3km pace the 800m-1000m even 1200m repeats with 2min rest are generally the better choice.

Nothing wrong with 10 x 400m with 30'' rest, it's good volume at a lower intensity which has some benefits too.

Slow runners can do any of these workouts. That tells you who is doing most of these postings. My wife is a 21 minute 5k runner and she can do just about any workout at her 3k race pace. She easily does repeat miles at 5k pace while I can only do 1200s. She can do 1200s at 3k pace while I struggle to do 800s. 7:40 3k guys can’t do many 1200s at race pace.

Why not? A 1200, 1000m, 800m pyramid is a good workout for example. You know that workouts don't necessarily need to have the same repetition distance right? I'm not talking 5 x 1200m that would be impossible at 3km pace.