I want to do a 8x400m at mile pace workout with 60secs rest.
Unfortunately the only loop available to me is a track that is 342m (374 yards) long.
I was thinking maybe try to run 2 seconds faster, and have 55 secs rest time ?
I want to do a 8x400m at mile pace workout with 60secs rest.
Unfortunately the only loop available to me is a track that is 342m (374 yards) long.
I was thinking maybe try to run 2 seconds faster, and have 55 secs rest time ?
I would keep the same speed and same rest, just add 2 more reps. More simple.
Howtoadaptt wrote:
I want to do a 8x400m at mile pace workout with 60secs rest.
Unfortunately the only loop available to me is a track that is 342m (374 yards) long.
I was thinking maybe try to run 2 seconds faster, and have 55 secs rest time ?
Why not extend the loop by an additional 58 meters
Close enough.
Run the same pace, same rest. It's just going to be the odd distance.
Or you can do the math.
Run 58 meters past the start and then turn around and do your jogging rest back to the start? You could easily cover that distance in your rest time
i don't think 8x342 vs. 8x400 is much of a meaningful discrepancy in terms of the purpose/function of the workout. the idea is a mid distance interval. you could probably just do the loop and call it done.
or you could add a 9th interval which would cover most of the 450m or so you would save by the shorter loop.
or if you know what a normal 400m interval by you is in practice, you could set a timer, run for time, pass the loop marker, and use the know loop distance as a reality check. "i should be past the marker at x seconds."
or you can also use the loop as a start/finish and either wheel or step off your 58m, put down a cone or other visual.
but going back to 1, i think you're being nitpicky. to me simpler is better. 342m is not so short an interval it's like a windsprint, and probably serves roughly the purpose and challenge of a 400m. the total workout is like 2.7k. i would literally do 8x342. i wouldn't fuss over 60m as the point to the workout is speed work at a distance/load sufficient it makes you breathe hard. this suffices. quit fussing.
at the old dirt junior high track near my parents' house i would sometimes train at, there was a storm drain at roughly the 50 yard line each side. so even when the grass was overgrown in the offseason and the yardlines obscured, the visual was the drain. if you're insisting on a closer approximation of 400 -- which i don't think you need -- measure off roughly the 400 and identify an object -- a tree at the line or a rock -- or use something you put out.
i still think for the purposes of what you're doing, 342 is good enough, and running to the marker avoids it getting goofy.
Agreed -- just add a rep or two. If you can measure the extra 48m you could do that & just walk/jog back to the start. Add on a little recovery time if you do that.
Why not run 400? I am really confused. You get an extra straight. I would switch diretion on every one so that the start becomes the finish and you get the benefit of not leaning the same way every rep.
How about 3-4 sets of 2 loops run continuously at current race pace and then one loop at goal pace?
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