400 Meter repeats should not necessarily be a staple workout for someone who's primary race distance is 5K or longer. 400 Meter Training. This short track session will help you get fit fast! 400 meter running workouts are a staple for any runner – no matter how fast or “slow”! Multiply that by the appropriate percentages (e.g. The key is to start speed work based on your current fitness level not a goal fitness level you are not currently at that could cause injury. Legendary runner Emil Zatopek of the Czech Republic, who won the 5,000, 10,000, and marathon at the 1952 Olympics, reportedly ran 20 x 400 with 200-meter recovery every day before the 1948 Olympics, with hard 200-meter repeats before and after.
Today I’m going to discuss how middle distance repeats can help you cheat the “no racing in training” rule, just a little, so you’ll have a good idea of what you may be capable of come race day. Two-to-four laps on a track won’t exhaust newer runners, but it’s long enough to force most to adopt a sustainable pace. You can dial the pace back and recover to finish, but you’ve already burned those matches, and your hopes of a PR might have just gone up with them. One year while preparing for summer track season, my teammates and I did a weekly Saturday morning hill workout that started with six ascents of a steep, 55-second hill in January, and progressed to 20 repeats in April—with the pace undiminished. I had plantar fasciitis in the past and it has been gone for about 4 months now, so I am hesitant to incorporate speed work just yet. The easiest way to accomplish interval repeat work is on a track. […] Crunch Warning: Reading This Will Improve Your Strength Training ASAP – Lifting Revolution How to Determine Paces for Speed Work – Run Lady Like 30-Minute Running Intervals Treadmill Workout – It’s […]. Am I running too fast or too slow? Of course, there’s nothing magical about 20 × 400. It’s a proven way to increase your running efficiency and VO2 max, with performance benefits far surpassing long slow distance (LSD) and lactate threshold (LT) running.1 Moderately long efforts (4-10 minutes) at high intensity are also a great way to explore your upper velocities without the risk of your form falling apart, and the attendant wear and tear. I hope you’ll keep me posted on how your training goes. Note that because of the intensity and duration of these workouts, they shouldn’t be done too close to your intended event. I learned that the hard way and it set me back months. Here’s the catch. Pinterest: http://www.pinterest.com/JesicaD/ (This will also help you keep track of how many you’ve done.). It’s tough but the challenge is fun for me.
Sorry I’m new to this. Yes you will, Kristin!!! You should feel like you could keep running, but there’s almost no way you could repeat the interval again at the same pace. Common speed workouts I do include: 6 to 16 400-meter repeats with a 400-m recovery between each, 6 to 8 800-meter repeats with a 400-meter recovery between each, 5 x 1,000-meter repeats with a 400 … I will have to go back and check myself with my speed work to see if my times are on the mark. So happy and honored to have you as a reader.
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