I've incorporated some of these into my own training. If you're fast enough, you can run 400s in 75 at ~5k pace or slower and get a lot of fast mileage in without that much strain on your body. It also makes you scarily efficient at paces close to it where your form will remain similar.
I've seen one person do 20x400 at (admittedly closer to CV effort) 75 before breaking 9 in the 32. While it's not fast for him at all, he looked completely at ease during it and I never saw his form break (meaning: his shoulders didn't go up, his arms didn't swing out, and he didn't change his cadence patterns). It's a way to get 5 miles in at 5:00 pace without needing nearly a week to recover from.
Do not know why my post was deleted? Wtf is going here?
Hey, admin, what does it mean " low or no-content post" are you kidding me?
I post again:
"You try 20x400 couple of months and report here, you will improve, but stail and stagnait. So that is why JS (magic coach) is promising imrovement after 2months, yes he is right, but what about next months? He does not tell. I've been coached by him about 6months and know what to tell, this is my experience with that kind of system. If you are smart runner you can use his weapon (Dancan system) but in proper time and place during your training, meaning that definitely you need a periodization approach like every good system 👐" If it would so simple..."
If you use the 20 x 400m in a smart way there will be no stagnation. When I coached you you improved fast on the treadmill but didn't follow my instructions outdoors when to follow the level 5 k pace that's necessary to get the best result. Instead you ran way too fast at the first reps and destroyed the positive outcome of the workout that always occure if you do it proper.20- 25 x 400m is a very common workout among the Kenyan runners and when they can't use their tracks due to heavy rains they take it to the roads and run a structured fartlek instead of 20- 25 x 1 min fast with 1 min jog between.The main reason with the 20 x 400m isn't to raise your maxO2. Instead it improves your energy efficiency and biomechanical ability at just that 5 k race pace when you repeat it week after week. To raise your maxO2 up to highest possible individual level is instead a total concept that also needs lactate threshold and easy steady runs in a very good mixed way to reach individual perfection.
Do not know why my post was deleted? Wtf is going here?
Hey, admin, what does it mean " low or no-content post" are you kidding me?
I post again:
"You try 20x400 couple of months and report here, you will improve, but stail and stagnait. So that is why JS (magic coach) is promising imrovement after 2months, yes he is right, but what about next months? He does not tell. I've been coached by him about 6months and know what to tell, this is my experience with that kind of system. If you are smart runner you can use his weapon (Dancan system) but in proper time and place during your training, meaning that definitely you need a periodization approach like every good system 👐" If it would so simple..."
If you use the 20 x 400m in a smart way there will be no stagnation.
He did not. You can ask him yourself. More unlucky guy in races is hard to find. Mostly got pacemaking jobs when he ran for Run-Fast management .
He did not? Never ran faster than 1:02 and 2:14. He even got slower.
Stop lying.
Canefis is right, your method works very short term and then the runners get slower.
That's why no one stays with you. The only one who stayed stagnated and then got slower.
20x400 is a great workout if used properly, not the way you use it.
I repeat as so many times before here, I never lie here at LRC.Canefis is not right.20 x 400m at around 5k race pace has been used by many top runners in history. Frank Shorter , Alan Webb , Peter Snell, Zatopek, Stanly Biwott ,Ron Hill and so on.....the list is very long.
He did not? Never ran faster than 1:02 and 2:14. He even got slower.
Stop lying.
Canefis is right, your method works very short term and then the runners get slower.
That's why no one stays with you. The only one who stayed stagnated and then got slower.
20x400 is a great workout if used properly, not the way you use it.
I repeat as so many times before here, I never lie here at LRC.Canefis is not right.20 x 400m at around 5k race pace has been used by many top runners in history. Frank Shorter , Alan Webb , Peter Snell, Zatopek, Stanly Biwott ,Ron Hill and so on.....the list is very long.
I reapeat as so many times before here, you are lying about Sammy. He stagnated and then got slower.
And you obviously didn't read the last sentence in my previous post, which is relevant to this thread.
I repeat as so many times before here, I never lie here at LRC.Canefis is not right.20 x 400m at around 5k race pace has been used by many top runners in history. Frank Shorter , Alan Webb , Peter Snell, Zatopek, Stanly Biwott ,Ron Hill and so on.....the list is very long.
I reapeat as so many times before here, you are lying about Sammy. He stagnated and then got slower.
And you obviously didn't read the last sentence in my previous post, which is relevant to this thread.
You lack humility to learn.
Are you afraid to ask Sammy? He will confirm what I say is the truth. What I teach about the 20x 400m workout is grounded in my very long experience of running in theory and practice and agreed by the Norwegian Ph Tjelta... ( yes, the Ph close connected to Jakob Ingebrigtsen.. 😉).
I reapeat as so many times before here, you are lying about Sammy. He stagnated and then got slower.
And you obviously didn't read the last sentence in my previous post, which is relevant to this thread.
You lack humility to learn.
Are you afraid to ask Sammy? He will confirm what I say is the truth. What I teach about the 20x 400m workout is grounded in my very long experience of running in theory and practice and agreed by the Norwegian Ph Tjelta... ( yes, the Ph close connected to Jakob Ingebrigtsen.. 😉).
I don't need to ask Sammy. His WA profile has his times. 2:14 2:14, 2:18, 2:19, etc.
Are you afraid to admit he stagnated and then got slower?
Are you afraid to admit one of your athletes doped while you were his coach and you still have his name up on your website promoting your coaching?
Try to understand this, if it is not too difficult for you: I said 20x400 is a great session. What is not great at all is that your system doesn't promote long term results.