Lower 400 speed while maintaining base wrote:
Assuming all reps were at 95% effort (100m PR + 1-1.5s) and you were doing some other form of intervals (say 400s or hill sprints with long rest) on another day of the week, would this sort of work out be a good choice to add into a 10 day cycle for a middle distance person trying to get lower times across the spectrum? I want to drop a couple of seconds from my 400 without exclusively training for that event (which would be a waste of time because I’m a MD runner - not a sprinter).
When you're a hammer everything looks like a nail. I think the workout has value, but I think the number of reps is way too many given the effort.
Idk, the op said 95% effort then said 1-1.5 seconds slower than all out 100m ability. Sounds more like 85-90% effort, but whatever. I think at my peak shape I could have run a little under 12 for a FAT 100m out of blocks, probably like 12.2 or so right now, and I think I could run 13-13.5 100m reps all day long.