15 x 400 with 90 sec rest

Sutty235 wrote:

Is this workout best done at mile or 3k pace? Or somewhere in between?

If I was the coach the best pace should be 3 k pace or slightly over considering the rest is 90 sec.

If using mile pace the workout is no longer an interval but instead goes over to become a repetition and

therefore needs more rest between the reps, and then the main purpose is to just relax at mile race pace and 15 of them is then too much.

- Magic 2019-

That workout is old news, we know now a better way to do workouts. Try something like this instead: 6 x 1k w/ 90 sec rest + 5 x 200m

15x400 wrote:

www.youtube.com/watch?v=kDSe095MfEI

Cool vid. I don't speak French. Was he saying his splits at the end? If so, what were they? Who is he?

Je ne parlais pas wrote:

15x400 wrote:

www.youtube.com/watch?v=kDSe095MfEI

Cool vid. I don't speak French. Was he saying his splits at the end? If so, what were they? Who is he?

I learnt some French in school as C: language ( English B:language ) . Most of the reps was 59 sec and one I heard was 57.

Je ne parlais pas wrote:

15x400 wrote:

www.youtube.com/watch?v=kDSe095MfEI

Cool vid. I don't speak French. Was he saying his splits at the end? If so, what were they? Who is he?

I'm not fluent by any means but my take was essentially:

61s and 62s for the first 11, then 59, 60, 57, 56.

Very strong but he is a 13:30 man and very endurance oriented.

SUPERIOR COACH JS wrote:

Je ne parlais pas wrote:

Cool vid. I don't speak French. Was he saying his splits at the end? If so, what were they? Who is he?

I learnt some French in school as C: language ( English B:language ) . Most of the reps was 59 sec and one I heard was 57.

Sorry that's not what Gressier says at all.

"cinquante neuf "means 59 ....and there was more than one of them at the last reps....and you are correct that after 57 the last he said was 56 .

ex-runner wrote:

Je ne parlais pas wrote:

Cool vid. I don't speak French. Was he saying his splits at the end? If so, what were they? Who is he?

I'm not fluent by any means but my take was essentially:

61s and 62s for the first 11, then 59, 60, 57, 56.

Very strong but he is a 13:30 man and very endurance oriented.

Strong but incorrect training and that explains why he "only" runs 13: 30 .

SUPERIOR COACH JS wrote:

"cinquante neuf "means 59 ....and there was more than one of them at the last reps....and you are correct that after 57 the last he said was 56 .

In the video he clearly lists the first 11 reps as being (sixty) 1s or 2s. Then 59, 60 (une minute), 57, 56.

I don't know why you think he ran all 15 in 59 but you are wrong.

You are correct! Congrats! But to the main thing what the best pace should have been I say 62 sec or slightly over

for all of them . 3 k pace or slightly over.

ex-runner wrote:

Je ne parlais pas wrote:

Cool vid. I don't speak French. Was he saying his splits at the end? If so, what were they? Who is he?

I'm not fluent by any means but my take was essentially:

61s and 62s for the first 11, then 59, 60, 57, 56.

Very strong but he is a 13:30 man and very endurance oriented.

Thank you for taking the time to reply.

SUPERIOR COACH JS wrote:

You are correct! Congrats! But to the main thing what the best pace should have been I say 62 sec or slightly over

for all of them . 3 k pace or slightly over.

With 45 seconds recovery not 90

Shorter rest for 5k (maybe like 60 seconds or a 200m jog in 60-75ish). Looks in line with a 3k effort. For a 1500/mile I would cap at 8-10 x 400m w./ 60 seconds or so.

I agree with the above poster I like longer reps for things 3k and above. I've done 2 x 1600 @ 3k or 3 x 1km, with some faster/shorter reps afterwards. For a 5k -- 4 x mile, 6 x 1k, 7 x 800. 400s have their place though so that seems like a good workout regardless to plug in somewhere.

that is so old news wrote:

That workout is old news, we know now a better way to do workouts. Try something like this instead: 6 x 1k w/ 90 sec rest + 5 x 200m

This is even older. Did 6xmile with 90 sec rest followed by 6x300 on the farm two decades ago.

They forgot to show the end of that workout:

https://www.youtube.com/watch?v=kKEJjdCVWuk

Should be right on 3K pace w/60s rest

10x400 with 1:00 rest: mile pace

20x400 with 1:20 rest: 5k pace

15x400 with 1:30 pace: 3k pace?