Had my athlete do 3x400 with 4 minutes rest. He ran
52,51,53
He’s more of a mile type so this surprised me. It was an all out effort. I had seen people do this with 8 minutes rest but I thought that would be too long. What do you think of the 4 minute versus the 8 minute version? What do you think he can run for 800?
4-5 min rest seems standard, I agree 8 mins is too long unless you have a really sprint oriented type moving up and it's their first year doing the 800, but even then... Imo a miler type would be able to handle 4 x 400s at 800 average race pace with that recovery. At 3 reps, it's more likely to be in between first lap and second lap pace, so he can probably go 52.5-54.5 for 1:48ish. Depends on his 400m speed though, is he a 47 point relay guy - what are his current PRs and recent races?