400 / 800 sprints

niamh.foley

hi all,

Just abit confused here abit, i'm currently following speed training that i got from my local Athletics club.

its down for 12 x 400m @ 1:49 time thats running at around 4:30 min per km..

is that abit slow for a Speed Session at 400meters. or is it the volume that matters here

walshb

Very slow for anyone wanting to move fairly fast.

I don't think volume is of any significance if moving at that pace when training for 400 metres.

It is technically a sprint distance. All depends on the person sprinting I suppose. Their makeup!

What's your PB over 1k and over 400?

pconn062

That doesn't sound like 400m/800m training, more like 400m reps intervals. What event are you training for, and what are some of your PB's. It is a very standard session for 3-10k distances so maybe your coach based it on current fitness.

pconn062

walshb wrote: »

Very slow for anyone wanting to move fairly fast.

I don't think volume is of any significance if moving at that pace when training for 400 metres.

It is technically a sprint distance. All depends on the person sprinting I suppose. Their makeup!

What's your PB over 1k and over 400?

Slow is a relative term depending on PB's, and that is not 400m training.

walshb

pconn062 wrote: »

Slow is a relative term depending on PB's, and that is not 400m training.

Hence why I asked some questions.

pconn062

walshb wrote: »

Hence why I asked some questions.

Yes but her 400m and 1k PB's don't really matter if they are training for a 10k.

niamh.foley

walshb wrote: »

Very slow for anyone wanting to move fairly fast.

I don't think volume is of any significance if moving at that pace when training for 400 metres.

It is technically a sprint distance. All depends on the person sprinting I suppose. Their makeup!

What's your PB over 1k and over 400?

my PB on a 1k is around 3:50
my goal is to get a sub 40 10k and to get in around the 1hr 20 mark for half Marathon so looking at getting my time down to around 7:40 min per mile

walshb

niamh.foley wrote: »

my PB on a 1k is around 3:50

Okey doke.

walshb

pconn062 wrote: »

Yes but her 400m and 1k PB's don't really matter if they are training for a 10k.

Not sure I am with you. I don't see any reference at all to 10 K from the OP?

Edit:I see it now...

But my questions were asked before 10 K was mentioned.

RacoonQueen

Presumably you're doing this as part of endurance training? Are they based on your 5K/10k pb?

niamh.foley

Here are the times for the Distance for our speed training


400m @ 1.49 min
1000 @ 4.12 min
1600 @ 4:32 min
1200 @ 4:10 min

niamh.foley

RacoonQueen wrote: »

Presumably you're doing this as part of endurance training? Are they based on your 5K/10k pb?

No they were giving out to every one.

on weekends we do at lest 10 - 12 miles but that is at a very slow pace its distance more over then pace.. but if our pace is slow over the long miles and not as fast for the Sprint training i dont see how i can achieve my goal pace

pistol_75

niamh.foley wrote: »

my PB on a 1k is around 3:50
my goal is to get a sub 40 10k and to get in around the 1hr 20 mark for half Marathon so looking at getting my time down to around 7:40 min per mile

What is your current times for these distances? 7:40 per mile won't get you anywhere near the above. 1:49 for 400m reps would also be too slow for these targets but it depends on your current level of fitness as well.

RayCun

niamh.foley wrote: »

400m @ 1.49 min
1000 @ 4.12 min
1600 @ 4:32 min
1200 @ 4:10 min

typo?
what are the recoveries?

niamh.foley

RayCun wrote: »

typo?
what are the recoveries?

1min Recovery and the 1000 & 1200 are 3min Recovery

niamh.foley

pistol_75 wrote: »

What is your current times for these distances? 7:40 per mile won't get you anywhere near the above. 1:49 for 400m reps would also be too slow for these targets but it depends on your current level of fitness as well.

im around 8:18 min per mile for 5miles
and coming in around 8:32 min per mile at the 10mile


so would a 3:45 per km pace / that 1:30 for the 400m be better to hit my goal ?

pistol_75

niamh.foley wrote: »

im around 8:18 min per mile for 5miles
and coming in around 8:32 min per mile at the 10mile

Then the prescribed pace seems about right for where you are at the moment. Good luck with the training and the progress.

Remember it is more important to train at the pace in relation to where you currently are than where you want to get to in the future. This is where the improvements will come.

If you try to do 12x400 at 1:30 given your current times you will most likely either not be able to complete the session or your times will tail off a lot as the session progresses. Try them at the prescribed pace first and see how that goes. You can always adapt as you get fitter, or if they feel too easy to begin with.

pconn062

niamh.foley wrote: »

im around 8:18 min per mile for 5miles
and coming in around 8:32 min per mile at the 10mile


so would a 3:45 per km pace / that 1:30 for the 400m be better to hit my goal ?

No, the prescribed pace seems perfect for you current level of fitness. 1.49 is 7.16 a mile which is still a minute a mile quicker than your 5 mile pace which is plenty fast enough.

niamh.foley

Perfect thanks guys i'll stick with the plan, i can always once i finish this plan is start again with a couple of seconds knock off all of them.

Chivito550

Confused why you are referring to this as sprint sessions. Speed sessions yes, sprinting no.

Optimistic target that is for 10k tbh. 10 consecutive 1k's averaging sub 4, when you currently only running 3:50 for 1km on its own. Unless I'm missing something or you haven't explained yourself properly (quite likely tbh) then I'd advise on setting more achievable shorter term goals.

niamh.foley

Chivito550 wrote: »

Confused why you are referring to this as sprint sessions. Speed sessions yes, sprinting no.

Optimistic target that is for 10k tbh. 10 consecutive 1k's averaging sub 4, when you currently only running 3:50 for 1km on its own. Unless I'm missing something or you haven't explained yourself properly (quite likely tbh) then I'd advise on setting more achievable shorter term goals.

this is not a short term goal, this is what my over all goal is yes i have short term goals that once i hit i aim to do more. till i reach a sub 40 10k

Dubgal72

niamh.foley wrote: »

this is not a short term goal, this is what my over all goal is yes i have short term goals that once i hit i aim to do more. till i reach a sub 40 10k

Best of luck Niamh. I've a similar target myself. Have you thought of keeping a log here? I've found keeping a log and reading other logs has been a great motivation as well as filling in all the gaps of my incomplete knowledge.

niamh.foley

Dubgal72 wrote: »

Best of luck Niamh. I've a similar target myself. Have you thought of keeping a log here? I've found keeping a log and reading other logs has been a great motivation as well as filling in all the gaps of my incomplete knowledge.

i use Training Peaks for my log, but i could also keep a log here and see what people thing or could give me tips

Dubgal72

niamh.foley wrote: »

i use Training Peaks for my log, but i could also keep a log here and see what people thing or could give me tips

Go for it, we've got a really nice and welcoming crew of ladies here over the whole spectrum of seriousness and fitness. A word of warning though, they're all bonkers