Originally Posted by crosscourt
I tried the 400s at 80 seconds today. I ran 1500m to warm up, stretched, ran four easy paced 400s and then ran the eight 400s. I picked 80 seconds because I thought it would be relatively easy to run a series of four 100ms in 20 seconds each to complete each lap at an even pace over the whole piece. Overall this is hard work. It was a humid day and that didn't make it any easier. The challenge is not to run too fast or too freely in the first two or three laps (which are relatively easy). By lap seven I felt I was running pretty hard to make it in time.
An 80 second 400 is not a challenge. It is the reps and the interval that make it so. To start with I felt I was hanging around waiting for my time to start again. Towards the end I couldn't believe it was time to go again.
I will take this on and see if I can get my times down a little. 80 seconds is a long way off my personal best - but that was set a long time ago!
That's a good workout and I think you have the exact right idea with your pacing. What makes it even harder is if you are running everyday of the week in addition to an interval workout like this. It really is the consistent daily running that will get you in shape. Just as you found that the 400's were easy in the beginning of this workout but became harder as you got to the last few 400's, you'll find that your overall workouts are tougher if you don't take a day (several days) to recover between workouts. In fact as you progress, some days you might do two-a-day workouts, with just an "easy" 4 miles or something added to your "regular" workout. The idea is to limit your recovery and make you stronger. That's really how you build a "base" (if you are interested in such things).
So........is everyone still pretty consistent with their running after a few months?