Well I did my first Interval Training yesterday in eight years. Hated it. But I know that it works! You do what you got to do when you hit your 40's to keep up with the young guys!
@@HarryRunsUK Work up to it at a sensible pace. Eight years is quite a gap to return to this sort of training. Also as we age we modify our training techniques to accommodate our increase in years. Just remember the core things that made you a good runner and enjoy what you do. Good luck Greg
That was really cool. Doing intervals is a KILLER workout man and 69 seconds average is very good. I do 8x400 at an average of 74 each and I end up dying on the floor but totally love that feeling. keep it up.
+Jason Fonger Thanks bro, I'm fortunate to have done these sessions from a very young age, (although not quite as many) so it's quite literally in my blood. Worth getting them in consistently, leading up to big races, a big game changer for many. Start off with tempo sessions and slowly build it up to Vo2max work. Happy Running Jason!
@@healthymindhealthybody7057 mybe i am wrong but go for 5 reps, take rest about 3-4mins betwen and pace 4:15/km so if your max hr is about 200 then at the end of the rep it should be about 180 first rep and last about 185-190 also watch your hr at the end of the rest peroid(it should drop below 130(at the begining of sesion, at the end its good if its under 140), and those numbers of bpm are based on my max hr about 200-205
Haha pretty sure I am human, many years of consistency, just stick with it and I am sure you will see some great speed improvements with a well structured plan!
Great Video! Excuse me for the intrusion, I would love your thoughts. Have you considered - Dinanlinson Crazy Tactic Approach (do a google search)? It is a great one of a kind product for discovering how to use short burst interval training to get that beach body minus the normal expense. Ive heard some pretty good things about it and my work buddy got astronomical success with it.
Appreciate Video! Sorry for butting in, I would love your opinion. Have you tried - Dinanlinson Crazy Tactic Approach (Sure I saw it on Google)? It is a great exclusive guide for discovering how to use short burst interval training to get that beach body without the headache. Ive heard some super things about it and my cousin after a lifetime of fighting got cool results with it.
Lovely Video! Apologies for butting in, I would appreciate your thoughts. Have you thought about - Dinanlinson Crazy Tactic Approach (search on google)? It is an awesome one of a kind guide for discovering how to use short burst interval training to get that beach body without the headache. Ive heard some decent things about it and my buddy at very last got cool results with it.
Cheers for the Video clip! Excuse me for butting in, I would appreciate your opinion. Have you heard the talk about - Dinanlinson Crazy Tactic Approach (Sure I saw it on Google)? It is a good exclusive product for discovering how to use short burst interval training to get that beach body without the headache. Ive heard some amazing things about it and my buddy after a lifetime of fighting got great results with it.
Cheers for the Video clip! Sorry for the intrusion, I am interested in your thoughts. Have you ever tried - Dinanlinson Crazy Tactic Approach (do a search on google)? It is a smashing exclusive guide for discovering how to use short burst interval training to get that beach body minus the headache. Ive heard some incredible things about it and my close friend Aubrey after a lifetime of fighting got excellent results with it.
I am 57 and I was pretty fast in college and so I want to get down to running under 18 minutes first and then down to 17...high 16 within the next year ...
hey there,i need to clock in 2.4km in 14mins or less..i'm currently clocking in either at 14.08 or 14.40..my weakness is the last 2 laps..my timing for 5th round usuallu at 11mins plus..any suggestion on how to improve it?
Great videos Harry. I joined a club last year and had never done track or interval training of any sort. We do one a week either pyramid or repeats. Tough but seen improvements and got PBs in all distances this yr.
69sec per 400 is good if you are under 50 or so. But after 50 yrs of age you might want to consider doing your repeats around 85 to 90ish. And mix it up. Do 1600 800 and 400 repeats and tempos. If you have the time maybe add a long run of 6miles. But definitely do your daily 3 or 4mile run. Have fun.
I am running on my own, and it is impossible for me to pace myself, I have only my phone with Nike Run Club app. I know that it is important run but I can't figure it out.
+JB Cunningham Not a hard fast rule. Depends on your event and how close your getting to your target race. As you get closer to your target race I would recommend aiming to run equivalent distance (adding up the intervals) to your race above target race pace, you'd finish the session in good spirits and optimistic of your race ahead. Assuming your training went well. Further out from race date, you should be able to hit a higher distance in interval total at a slight slower pace. Just think of yourself fine tuning yourself leading up to race day, sessions should be getting more specific and more intense.
+Alfie Blue Fantastic! How'd it go? Remember not to do too much too soon. Work and build your session intensity and work load gradually and don't over do them.
@1:24 what do you say after: 4 repetitions of an 800 meters ...[&?!] .? Did you say VP? what does that mean? I know you are referring to a specific pace but not sure which one.
I’m not a seasoned runner just a boxer looking to increase my VO2 max and fight stamina. I jog lightly for about 300m (I have no track I just run on roads) then sprint full pace for about 200m or so. Then repeat that until I collapse. Is this effective for my goal?
+Peter Lee great I'll try and put another together before my next race. I have one on my channel at the moment, ' what I eat to fuel an Ultramarathon'.
Ben Thompson I made my son do 4x400 each lap he did was about 1:15 rest time was the same 1:15 I’m trying to get him ready for a 5k the other day he ran a 5k at 19:22
We were focusing on keeping the rest to 1min to keep the intensity up. If your working on pure quality and speed then a longer recovery is of benefit, allowing the heart rate and breathing rate to drop but if you are after keeping this kind of session on a fair intensity then shorter recoveries work nicely! Have fun, great to have you along on the journey. Happy running!
Tempo runs are often described as comfortably hard runs. Faster than your typical easy run pace but slower than 5k or 10k race pace, when you are in good fitness and rested it should be a pace that you can hold for around an hour. The purpose of Tempo runs, is that they are a way for your body to learn to deal with a demanding pace for a longer period of time by increasing the speed you can keep for a period of time. Its a pace that is around 85% of maximum heart rate. Give them a try in your training and see how the body adapts! Happy running.
Hey Alan for sure Interval training is beneficial for 10kms as well. Just build up any interval work slowly into your training schedule if you have never pushed it that hard before or haven't for a while. Build up your sessions over time. Have fun!
Any benefits to doing them at a faster pace than race pace to make the race pace easier? I'm just trying to run 1.5 miles in about 10:30, which would only be 1:45/400m intervals. Yet, I've been doing my interval workouts for 400m at 1:30, rest 1:30 repeat. Thoughts?
How recovered should you be between intervals though? I recently posted a photo of my HR to Instagram and I’ve been told I’m not recovering enough between intervals. I’m doing 6 x 2 min w/ 1 min recoveries. They obvious get harder as they go but don’t feel my form is suffering and while I don’t have the exact splits my km splits got quicker as they went - 4:14, 4:13, 4:11.
hey harry I need to cut down my 5k timing to less than 24min for police run I have 3-4 month time I am currently running 5k in 24.50-24.55 min can you please tell some training sessions for that
Vineet Chand I'm no badass but I'm a highschool XC runner Just run milage man Easy miles (don't do too many too soon) Just run X amount of miles a week nice and easy Intervals are great too(obviously) But don't go too fast This guy is lighting fast Aim for a comfortably hard time and do multiple reps And just try to be healthier I'm general Drink water, eat cleaner ect.
Go there and find it 1. www.fitcrow.com/2018/12/interval-training-methods-and.html?m=1 2. www.fitcrow.com/2018/11/weight-training-and-its-effectfactor-to.html?m=1
Is interval training different to doing run/walk training? my 5k training plan involves a lot of walk breaks and making sure that you're walking every few minutes as a beginner. What's the difference between that and interval training?
Craig Harris my understand is that walk running is how it breaks beginners into runners.. Eventually you build the stamina to move from walk/run to just run. Once you get to that level, Intervals is designed for improving pace..if you run 10 min miles... Interval training gets you to average at 9.30 min miles by running the first 0.5 miles at a increased pace... Eventually you then comfortably run at 9.30 min miles in your normal run and so on.
probably a ridiculous question, but how do you measure 400s? on my gps watch 400 meters in lane 4 which is usually the one I run in, because it is unoccupied, is about 7/8ths of a time around the track. a full time around is .27 miles or 435 meters. (I'm trying for a 5 minute mile by the end of the century. 5.50 at present.)
If you are on a running track it should be 400 meters in the inside lane. GPS watches will never give a 100% accurate measure on a running track as the corners are too tight and tracking cannot be fast enough. So use the track itself as distance measure. If you are doing fast sessions or efforts, I would politely ask anyone else not running at pace or running hard on the track if they wouldn't mind moving into the outer lanes. As this is common courtesy, track etiquette and just as much about safety. Good luck with your 5 minute mile!
Hi harry! Considering improving my 3km runtime, by using intervals. How long should my intervals be and how long should my resting be inbetween sets? Hope you find the time to respond :) Ole
It depends on the nature and focus of your session. If you are training in a controlled environment like a track then even pacing is certainly beneficial if you are really looking to boost results but when you are new to intervals or hard sessions you will probably take a few sessions to figure it out and find that you started the session a little too fast and struggling or slowing down towards the end. Sometimes it suits people more to do Fartlek style sessions, where the terrain can be varied and not consistent throughout and you focus more on reaching a certain perceived level of effort or HR as opposed to distance and time. It really depends on what you are training for and what your focus is. Always beneficial to mix up your hard sessions and not just repeat the same session week on week. Have fun!
do you think it's possible to become a professional runner in the Olympics in 4 years time , if you had no training but you can run fast and my age is 15.
Impossible to say, the likelihood is sorry to say no. Athletes dedicate their lives to just qualifying for the Olympics and some don't even get there. But I don't know you personally, I don't know the incredible talent or natural speed you might have. If you aren't already I would recommend you join your local running, or track club, talk to a coach and tell them your goals and they can help find an event, distance and discipline that might suit your natural ability. They should be able to help you pursue your dreams. To reach elite level especially at an Olympic standard, takes complete focus, energy and your life into your event. If natural ability alone is all it took then many people would find themselves budding Olympians. If you really truly want it, with everything you have then understand that it takes everything and go and get it! Good luck with your journey! Happy running :-)
Thank you I want to ask : I run 5 k and the last 200 meters I make it so fast . Should I take minutes for a rest after that fast running or I can continue running ? IAM a football player What Tipps do you give to me?
2x400m is one of my favorite track sessions. Fast. hard but the feeling afterwards!!! Sometimes it's followed bei 5x200m to speed up the pace just a bit more. cheers!
Subscribed. 20x too much for me only 42 kms per week mileage. I jog 400m for a 400m fast. only 6-8x 400m to not get injured for my low mileage but with 183 spm.
Great 6-8 x 400m is a brilliant session in itself. Would be great for you to switch up your session now and again to 3 x 800m. Build up your sessions gradually with your mileage. Nice cadence with 183 spm. Keep up the great work! Happy running
Good point Jamie, the primary focus of my session was to pick up my leg speed leading up to races I had not long after the session. Anything above 2 minutes is best if you are looking for VO2max benefits and increasing your fitness, as the cumulative time you will be within zone will be longer, unless you are hitting high numbers of reps. Hope that clears things up :-)
+VeganPower Not forgetting the 200m strides after Michal :P Yeah if you haven't done much interval work before work up to this Andre. Start out with less and build it up, I come from a middle distance track background so have been doing session like this more than half my life.
Well I did my first Interval Training yesterday in eight years.
Hated it.
But I know that it works!
You do what you got to do when you hit your 40's to keep up with the young guys!
Great work Greg, just take it slow as you incorporate them into your training regularly. Have a great season!
Amen to that!
@@HarryRunsUK Work up to it at a sensible pace. Eight years is quite a gap to return to this sort of training. Also as we age we modify our training techniques to accommodate our increase in years. Just remember the core things that made you a good runner and enjoy what you do. Good luck Greg
That was really cool. Doing intervals is a KILLER workout man and 69 seconds average is very good. I do 8x400 at an average of 74 each and I end up dying on the floor but totally love that feeling. keep it up.
Daaaaamn 20x400 averaging 69 seconds?! Serious session right there!
+Jason Fonger Thanks bro, I'm fortunate to have done these sessions from a very young age, (although not quite as many) so it's quite literally in my blood. Worth getting them in consistently, leading up to big races, a big game changer for many. Start off with tempo sessions and slowly build it up to Vo2max work. Happy Running Jason!
I'm averaging 4:45 per km on 5k what would be a good time per 400 for me and would 20 be good?
Maybe when I was younger.....
@@healthymindhealthybody7057 mybe i am wrong but go for 5 reps, take rest about 3-4mins betwen and pace 4:15/km so if your max hr is about 200 then at the end of the rep it should be about 180 first rep and last about 185-190 also watch your hr at the end of the rest peroid(it should drop below 130(at the begining of sesion, at the end its good if its under 140), and those numbers of bpm are based on my max hr about 200-205
Fun fact... that's Kipchoge's avg pace when he broke the marathon record
Great advice. I'm going to implement a lot of this into my training program. I'm currently at 17:40 minute 5k and looking to go sub 16:30 next season.
Wow great times. Good luck Brett, let me know how it goes!
Hey brett i need help. Please replay with a yes. Pls.
Looks awesome! Happy to be part of the video mate :) Keep them coming...
+VeganPower Always a pleasure to train!
dude are you human?? That pace would take me straight into a stroke. I'll watch all of these
Haha pretty sure I am human, many years of consistency, just stick with it and I am sure you will see some great speed improvements with a well structured plan!
Harry Runs are you sure you aren't made out of asbestos?
@@jamesambrocio cerametallic
Good job!
Nice one Harry!
Great Video! Excuse me for the intrusion, I would love your thoughts. Have you considered - Dinanlinson Crazy Tactic Approach (do a google search)? It is a great one of a kind product for discovering how to use short burst interval training to get that beach body minus the normal expense. Ive heard some pretty good things about it and my work buddy got astronomical success with it.
Appreciate Video! Sorry for butting in, I would love your opinion. Have you tried - Dinanlinson Crazy Tactic Approach (Sure I saw it on Google)? It is a great exclusive guide for discovering how to use short burst interval training to get that beach body without the headache. Ive heard some super things about it and my cousin after a lifetime of fighting got cool results with it.
Lovely Video! Apologies for butting in, I would appreciate your thoughts. Have you thought about - Dinanlinson Crazy Tactic Approach (search on google)? It is an awesome one of a kind guide for discovering how to use short burst interval training to get that beach body without the headache. Ive heard some decent things about it and my buddy at very last got cool results with it.
Cheers for the Video clip! Excuse me for butting in, I would appreciate your opinion. Have you heard the talk about - Dinanlinson Crazy Tactic Approach (Sure I saw it on Google)? It is a good exclusive product for discovering how to use short burst interval training to get that beach body without the headache. Ive heard some amazing things about it and my buddy after a lifetime of fighting got great results with it.
Cheers for the Video clip! Sorry for the intrusion, I am interested in your thoughts. Have you ever tried - Dinanlinson Crazy Tactic Approach (do a search on google)? It is a smashing exclusive guide for discovering how to use short burst interval training to get that beach body minus the headache. Ive heard some incredible things about it and my close friend Aubrey after a lifetime of fighting got excellent results with it.
Liked this well explained and common sense. Main things enjoy the sessions they aren't a form of torture and after run stretches, most important this.
I am 57 and I was pretty fast in college and so I want to get down to running under 18 minutes first and then down to 17...high 16 within the next year ...
Great videos mate, very informative and no nonsense like so many videos have lol.
hey there,i need to clock in 2.4km in 14mins or less..i'm currently clocking in either at 14.08 or 14.40..my weakness is the last 2 laps..my timing for 5th round usuallu at 11mins plus..any suggestion on how to improve it?
Great videos Harry. I joined a club last year and had never done track or interval training of any sort. We do one a week either pyramid or repeats. Tough but seen improvements and got PBs in all distances this yr.
Thanks Roland, great work PBs in all distances is definitely a great indicator that you are heading in the right direction :-p Have a great 2017!
More filming of running ,literally talk through of what you are doing ,would be great
What's a great workout for 800m, been running for years. My daughter goal is 2:15.00
69sec per 400 is good if you are under 50 or so. But after 50 yrs of age you might want to consider doing your repeats around 85 to 90ish. And mix it up. Do 1600 800 and 400 repeats and tempos. If you have the time maybe add a long run of 6miles. But definitely do your daily 3 or 4mile run. Have fun.
I am running on my own, and it is impossible for me to pace myself, I have only my phone with Nike Run Club app. I know that it is important run but I can't figure it out.
Marks Dzenis use the Pacer App
Is there any rule of thumb as to how much distance you do at the interval pace versus your race distance? I hope that question makes sense.
+JB Cunningham Not a hard fast rule. Depends on your event and how close your getting to your target race. As you get closer to your target race I would recommend aiming to run equivalent distance (adding up the intervals) to your race above target race pace, you'd finish the session in good spirits and optimistic of your race ahead. Assuming your training went well. Further out from race date, you should be able to hit a higher distance in interval total at a slight slower pace. Just think of yourself fine tuning yourself leading up to race day, sessions should be getting more specific and more intense.
Nice vid and session man
Thanks man!
When I do high intensity (I’m fxxxxx) I don’t seem to get lactic build up ? Just out of breath
Cool Harry, think I will hit the track today and give it a go!
+Alfie Blue Fantastic! How'd it go? Remember not to do too much too soon. Work and build your session intensity and work load gradually and don't over do them.
+Harry Runs Went brilliant!!! Well, 20 was a bit much at first...Ha!!! Getting my training in though, got Vancouver 1/2 coming up on May 1st. -Alf
Wish j could do.20 times 400 m in 130
@1:24 what do you say after: 4 repetitions of an 800 meters ...[&?!] .? Did you say VP? what does that mean? I know you are referring to a specific pace but not sure which one.
I’m not a seasoned runner just a boxer looking to increase my VO2 max and fight stamina. I jog lightly for about 300m (I have no track I just run on roads) then sprint full pace for about 200m or so. Then repeat that until I collapse. Is this effective for my goal?
Can you do a video of what to eat before race?
+Peter Lee great I'll try and put another together before my next race. I have one on my channel at the moment, ' what I eat to fuel an Ultramarathon'.
+Harry Runs cheers mate!
So you did 400 metres 20 times?
Great video
You might have said it in the video but what was your rest in between?
20x400??!!
I find 8 difficult
Ben Thompson I made my son do 4x400 each lap he did was about 1:15 rest time was the same 1:15 I’m trying to get him ready for a 5k the other day he ran a 5k at 19:22
Sergio Ibarra what school does he go to i run a similar time
Sergio Ibarra that’s a good time - I do 10x400m now and try to get them all at 1:20 but it’s still very difficult
Hey Harry! Just came across your channel and subbed. Really great info. For this session what was your rest between each rep?
We were focusing on keeping the rest to 1min to keep the intensity up. If your working on pure quality and speed then a longer recovery is of benefit, allowing the heart rate and breathing rate to drop but if you are after keeping this kind of session on a fair intensity then shorter recoveries work nicely! Have fun, great to have you along on the journey. Happy running!
So the workout was 20x 400m runs, split up by 1min rests in between?
Yes spot on. Think I did some 200s after too, but the main session 20 x 400s off 1 minute.
Great advice
+Star Wars Thanks!
Can you explain what a tempo run is exactly?
Tempo runs are often described as comfortably hard runs. Faster than your typical easy run pace but slower than 5k or 10k race pace, when you are in good fitness and rested it should be a pace that you can hold for around an hour. The purpose of Tempo runs, is that they are a way for your body to learn to deal with a demanding pace for a longer period of time by increasing the speed you can keep for a period of time. Its a pace that is around 85% of maximum heart rate. Give them a try in your training and see how the body adapts! Happy running.
what app does everyone use to help them track or set intervals?
Hi Harry does this training help with 10k training any advice thanks
Hey Alan for sure Interval training is beneficial for 10kms as well. Just build up any interval work slowly into your training schedule if you have never pushed it that hard before or haven't for a while. Build up your sessions over time. Have fun!
Any benefits to doing them at a faster pace than race pace to make the race pace easier? I'm just trying to run 1.5 miles in about 10:30, which would only be 1:45/400m intervals. Yet, I've been doing my interval workouts for 400m at 1:30, rest 1:30 repeat. Thoughts?
jordan19862000 good. Slowly shorten the rest period
How recovered should you be between intervals though? I recently posted a photo of my HR to Instagram and I’ve been told I’m not recovering enough between intervals. I’m doing 6 x 2 min w/ 1 min recoveries. They obvious get harder as they go but don’t feel my form is suffering and while I don’t have the exact splits my km splits got quicker as they went - 4:14, 4:13, 4:11.
Hi harry!how many rep i do for 1500m race practice.
hey harry I need to cut down my 5k timing to less than 24min for police run I have 3-4 month time I am currently running 5k in 24.50-24.55 min can you please tell some training sessions for that
Vineet Chand
I'm no badass but I'm a highschool XC runner
Just run milage man
Easy miles
(don't do too many too soon)
Just run X amount of miles a week nice and easy
Intervals are great too(obviously)
But don't go too fast
This guy is lighting fast
Aim for a comfortably hard time and do multiple reps
And just try to be healthier I'm general
Drink water, eat cleaner ect.
Go there and find it
1. www.fitcrow.com/2018/12/interval-training-methods-and.html?m=1
2. www.fitcrow.com/2018/11/weight-training-and-its-effectfactor-to.html?m=1
thanks for the info 👍
Its a pleasure :-) Happy running!
Is interval training different to doing run/walk training? my 5k training plan involves a lot of walk breaks and making sure that you're walking every few minutes as a beginner. What's the difference between that and interval training?
Craig Harris my understand is that walk running is how it breaks beginners into runners.. Eventually you build the stamina to move from walk/run to just run. Once you get to that level, Intervals is designed for improving pace..if you run 10 min miles... Interval training gets you to average at 9.30 min miles by running the first 0.5 miles at a increased pace... Eventually you then comfortably run at 9.30 min miles in your normal run and so on.
great video
+Steve Cadman Thanks for watching, hope it gave some good info!
probably a ridiculous question, but how do you measure 400s? on my gps watch 400 meters in lane 4 which is usually the one I run in, because it is unoccupied, is about 7/8ths of a time around the track. a full time around is .27 miles or 435 meters. (I'm trying for a 5 minute mile by the end of the century. 5.50 at present.)
If you are on a running track it should be 400 meters in the inside lane. GPS watches will never give a 100% accurate measure on a running track as the corners are too tight and tracking cannot be fast enough. So use the track itself as distance measure. If you are doing fast sessions or efforts, I would politely ask anyone else not running at pace or running hard on the track if they wouldn't mind moving into the outer lanes. As this is common courtesy, track etiquette and just as much about safety. Good luck with your 5 minute mile!
Thanks for the info. That makes sense about the GPS. So I'll stick with the track as a measure.
Hi harry!
Considering improving my 3km runtime, by using intervals. How long should my intervals be and how long should my resting be inbetween sets?
Hope you find the time to respond :)
Ole
When doing an interval session, should I aim to have the same time on each repetition or just try to reach a certain threshold?
It depends on the nature and focus of your session. If you are training in a controlled environment like a track then even pacing is certainly beneficial if you are really looking to boost results but when you are new to intervals or hard sessions you will probably take a few sessions to figure it out and find that you started the session a little too fast and struggling or slowing down towards the end. Sometimes it suits people more to do Fartlek style sessions, where the terrain can be varied and not consistent throughout and you focus more on reaching a certain perceived level of effort or HR as opposed to distance and time. It really depends on what you are training for and what your focus is. Always beneficial to mix up your hard sessions and not just repeat the same session week on week. Have fun!
do you think it's possible to become a professional runner in the Olympics in 4 years time , if you had no training but you can run fast and my age is 15.
Impossible to say, the likelihood is sorry to say no. Athletes dedicate their lives to just qualifying for the Olympics and some don't even get there. But I don't know you personally, I don't know the incredible talent or natural speed you might have. If you aren't already I would recommend you join your local running, or track club, talk to a coach and tell them your goals and they can help find an event, distance and discipline that might suit your natural ability. They should be able to help you pursue your dreams. To reach elite level especially at an Olympic standard, takes complete focus, energy and your life into your event. If natural ability alone is all it took then many people would find themselves budding Olympians. If you really truly want it, with everything you have then understand that it takes everything and go and get it! Good luck with your journey! Happy running :-)
You have 12 years at least... if you are middle distance. Go get em
Doing this workout tomorrow just at 75seconds each
Thank you
I want to ask :
I run 5 k and the last 200 meters I make it so fast .
Should I take minutes for a rest after that fast running or I can continue running ?
IAM a football player
What Tipps do you give to me?
2x400m is one of my favorite track sessions. Fast. hard but the feeling afterwards!!! Sometimes it's followed bei 5x200m to speed up the pace just a bit more.
cheers!
+Sören Lehmann (KEEP-ON-RUNNINGde) 2x400m? What are you training for? Sounds like an all out Lactic fest.
+Harry Runs Oh sorry I meant 20x400 ;) ...I wanna improve my 5 and 10k PBs...to feel more comfortable both at those faster speeds and race pace (21km)
Great! Yeah it's a simple, tough and effective session. Yeah getting those 200's efforts after make all the difference! Keep it up!
Subscribed. 20x too much for me only 42 kms per week mileage. I jog 400m for a 400m fast. only 6-8x 400m to not get injured for my low mileage but with 183 spm.
Great 6-8 x 400m is a brilliant session in itself. Would be great for you to switch up your session now and again to 3 x 800m. Build up your sessions gradually with your mileage. Nice cadence with 183 spm. Keep up the great work! Happy running
Thx for the answer & for the tip!
Good stuff, Harry! Thanks! 👍
What song ?
thanks for the tip!:)
+DorinaRoams Glad to have helped :)
Thank you for sharing ! R u still live in Thailand?
I'm currently in Europe but will head back to Thailand later this year for some time.
does this help you with your speed?
Yes if you make the intervals specific to your training/racing goals!
I have just subed. Great advice! Thanks.
Great to have you along, happy running! :-)
Really hate intervals it's like punching yourself in the gut over and over....but it's the only training to make you faster.
Get a trainer to show you ,it’s good fun ,just been out with my coach ,it becomes clear ,what exactly you are doing ,
20 laps of 400m? Damn......
Harry runs, you said intervals should be around 2-5 minutes each. You just did 69 second intervals...
Good point Jamie, the primary focus of my session was to pick up my leg speed leading up to races I had not long after the session. Anything above 2 minutes is best if you are looking for VO2max benefits and increasing your fitness, as the cumulative time you will be within zone will be longer, unless you are hitting high numbers of reps. Hope that clears things up :-)
Harry Runs thanks good sir that cleared it up!
i need a good coach again...
25x400 in 69ec? Holy sh**! How much rest?
Peace!
20x 400m with 1min rest :)
+VeganPower Not forgetting the 200m strides after Michal :P Yeah if you haven't done much interval work before work up to this Andre. Start out with less and build it up, I come from a middle distance track background so have been doing session like this more than half my life.
Thanks for the advice! I do 12x400 for 76sec + 2 min rest, should i decreae my resting time or increase number of reps? Hope to met you one day!
More like, how to run like a pro
here i am doing 10x400's 😔
That's a great session in itself! Keep at it.
to me, you talk way too quickly. you should add pause within you speech
you can slow it down - for southerners. speed it up - yankees
Nick Ackermann - The whole world isn't from the US.
Be a African