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1/4 mi @ Z5 - Not that Challenging per VDot

jsumarajsumara
in Coaching Forum 🧢
Today I completed 8 X 1/4mi @ Z5 on the TM this morning – 2 more than the intermediate OS plan calls for … hit the numbers ... actually, faster by 20 sec per 440 .. without difficulty.

My problem is holding back on these … Any suggestions on the *best* way to deal with the sense that these are a bit too easy?
Less rest? Run more of ‘em? Faster pace?

Also, I am focusing on Sprint Tri's this year since I Q'd for the ITU Sprint Worlds in Edmonton in Aug. So I'm looking for speed anywhere I can find it without getting injured.

Comments

  • mdenzienmdenzien

    I had the same experience with the 6x400 yesterday. Don't know if this is the *best* way, but I just cut the recovery time. By watching HR, I just waited until it came down to < 105, then started the next repeat. That came to about 90 sec recovery between each of them. The Z5 pace suggested by my 5k TT is not really what I'd call a hard 400, but for now I'm sticking with RnP's advice about pace. Once I can get outside I'll likely put more of the hammer down.

    BTW, looks like we're doing a lot of the same races this year, tho' I'm shooting for oly on the same dates in Milw and Chi.
  • Coach PatrickCoach Patrick
    Most people CAN exceed the 400 or 800 benchmark paces...but that doesn't mean that you should. I like the idea of shortening the recovery time to make the work harder...sometimes we have had people double down...make 8 x 400 into 4 x 800 and that in and of itself is harder!
  • Shaughn SimmonsShaughn Simmons

    Plug your Z5 pace (3.1 mile TT) into attackpoint.com (search under VDOT).....

    Use the 400M interval pace provided based on that time for your intervals........and as Coach P says, decrease the recovery time.....that should do it for you.....

    Happy running!

     

     

     

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