MagicShoes#16 wrote:
OGII: what do you find is your benefit from the 400/400? after reading how regularly you run that workout, it must work for you.
M: 7M @ 10:17 pace - second half at 9:38 pace on hilly out/back
T: 13.25 @ 10:58 paceW: 5.5M @ 10:59 pace
Th: 9M - 10:13 pace w/11(1:30@8:20 pace; 1:00 jog) - last 3M @ 9:10 pace. A rave fave
F: 5.5M @ 11:06 pace
Sat: 18M @ 10:03 pace w/16(.25/.75)
a continued streak of good running.
enjoy the week
I have found that the 400/400 is noticeably better for me for recovery days than continuous slow running. I assume that I'm very inefficient at slow running because my average HR doing 400/400 (~9:30/mi run/~14:30/mi walk), which usually averages out to around 11:30-12:00/mi pace is substantially lower than running at a steady state 12:00/mi pace.