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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
with all this talk about speedwork...
I have a question. Tonight I am doing my first structured speedwork as per the Hal Higdon 5k intermediate plan which calls for 5 x 400 (actually thought 400 was .5 miles and was so relieved when I learned it is only .25 miles). I am planning on doing most speedwork on a track but the school has something going on tonight and my neighborhood is very hilly so I will be doing it on the dreadmill.
My questions are...
Do you walk or slow jog the recovery, and is the recovery another 400 or is it shorter??
If I am doing it on the treadmill, how much faster should the 400's be then my normal speed (usually 5.6 on the treadmill for a comfortable pace).
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Re: with all this talk about speedwork...
Kelly Monaghan's 5K - 5/15/11 - 3rd Place in AG
Walk the Talk 5K - 5/18/11 - 31:12 PR
Ridley Run 3.1 - 4/14/12 - 1st race of the year, 32:45
1) I do both, that is the great thing about speed work every workout can be different. Just keep in mind if you jog between laps you aren't going to be able to do your 400s as fast as if you recover. For your first time I would walk. You should be working out pretty hard in this workout, but you don't want to start out so fast you can't finish the workout.
2) Have you run a 5K? I would try and run the 400s slightly faster than your 5K speed. For example, my 5K pace is somewhere between 8:15 - 8:45 depending on the conditions of the race, hills, etc. and I have been running my 400s somewhere under 8 (1:50 -2:00 for each lap). When I do speedwork on the treadmill I try and increase the intensity as I do additional laps. If you use the mcmillian calculator it gives you a suggested pace for your speedwork.
1. I "woggle" half the distance of the speedwork for a recovery. for 400s, that usually means I walk 50-100m, then jog out the rest of the 100 before kicking it back up.YMMV, speedwork is about the actual speed and not the recovery so whatever works.
2. Treadmill work. For a 5k, I would do as close to balls-to-the-wall as I can go. Like, I'll crank the treadmill up to the point where I have to hold on before I fly off, and back it down like 0.2mph.
j+k+m+e | running with needles
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