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Angelo Z · Posted: Thu Sep 13, 2007 3:30 pm Post subject: 10x400 or 4x2000

What is better for the mile or 1500 meter to train for? Running 10x400 meters, or 4x2000 meters. Both get sprinted, 2000 meters is just 1 min slower than 2000 min at race pace. Ideas, and why?

christhebig · Water Boy Joined: 13 Sep 2007 Posts: 11

our team does 12x 400 and once we started them i drooped 15 seconds off my mile time

Angelo Z · Posted: Thu Sep 13, 2007 3:53 pm Post subject:

I need to get down to as much as 3:39.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
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Dan · Posted: Thu Sep 13, 2007 5:45 pm Post subject:

You won't get much quality going over-distance on intervals for anything but the sprints.

Dan
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Indeurr · Posted: Mon Sep 17, 2007 8:25 pm Post subject:

Angelo Z · Posted: Tue Sep 18, 2007 5:27 pm Post subject:

Within 30 seconds of their goal mile. Say I want to run a 4 minute mile, my 400s should be 1 minute each. But that is for 1500m and mile, in your case it is a little late for you, the 5k is your best option.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

Indeurr · Posted: Tue Sep 18, 2007 5:32 pm Post subject:

Hey, Dan has a point: you cannot increase speed with this kind of training; but you are correct as well because you learn how to run really fast over an extended period of time as well as your running economy is getting better.
Myself, I would try to run each 400 m in 1:40, and try to drop it to 1:30 over time. However, I would not run more than 8 repeats.
This exercise could help my 5K time, since it can serve as an alteration of the Yasso's intervals.
Are the repeats supposed to be th same, time wise, as the intervals:
T_interval = T_repeat?
The bottom line is: I need some quality mileage as well as . . . treadmill or a training partner. The treadmill paces you (me): all you (I) have to do is to relax.
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Angelo Z · Posted: Wed Sep 19, 2007 3:27 pm Post subject:

I do not really need to increase my speed, I just need to maintain it. I can already run a 100m in 12 seconds. Once I get down to the 3:50 mile time range Im going to be doing 400s in 52-54 seconds...The plyometrics, running with weights, squats, and uphill runs will increase my sprint, as well as technique. Now as for you, quality>quantity. I told you a program. Type "hicham training" and click on the one on rundown that says MV. Use HIS training frequency, aerobic endurance in morning, rest in afternoon, etc. I told you the excersise and how to do it, you just need to know the frequency, and rest periods. Use his program to guide you. Do not use his excersises, use his frequency.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

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