Speed again!
Despite the terrible Ome sore that is still remaining in my thighs, I went to Oda field this evening (Tuesday) and did the 400m intervals by myself again. Thanks for advices from many people, I decided to take longer rest this time. The plan was to run 400m with 85 sec. and jog 400m. And here is the result.
1'27/R2'52
1'22/R3'03
1'26/R2'59
1'25/R3'19
1'20/R3'46
1'26/R3'17
1'27/R3'22
1'26/R3'16
1'22/R3'31
1'24/R2'50
Although I took such long rest, running 400m with 85 sec. wasn't easy at all. I hope this was meaningful than the last one.
posted by mika t. @ 12:42 am
8 Comments:
Good result Mika. The last one was also meaningful because you had to do it so that you could do this one. A journey is made of many steps, not just the destination (old Chinese proverb that I just made up ;-)
That looks much better!! You could now reduce the recovery and/or increase the number of reps!! mind your hamstrings though!
Steve and Arnaud, thanks so much. I am feeling much better, and yes, as you guys say I can now reduce the recovery time. However, the problem is...the target time trial is next Wednesday! This was the last 400m reps for it. Ha ha ha...
in that case i recommand slowing the pace and reducing the recovery to zero! - always happy to help
That session looks much better. I'm sure it's useful prior to the time trial.
Also, it gives you something to work on improving next time you do such a session - if lack of speed is your problem, maybe improve that area before reducing the recovery jogs.
Ewan, thanks. So you mean I should set faster time for 400m's next time?
Hi Mika, I just came across your blog and haven't followed your training so far but on first sight your 400s look already fast enough - maybe too fast.
I found this Interval Training Schedule on the web and 10x400 in 85s puts you in the 17:49 min/5k league. Maybe reduce the recovery jogs to 200m but apart from that you seem to have mastered this workout already.
Maybe better than repeating this on a regular basis you may want to alternate this with other 5k specific intervals. Greets, Ingo
Ingo, thanks for finding my blog and your comment. Last Saturday I did 3000m x 2 with target 5000m race pace but it wasn't quite successful. After the time trial this week, I will have to concentrate on the marathon training, which means lots of long runs and pace runs, but I feel I should keep doing this 400m repearts, perhaps after the marathon race, though.
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