Training Week #5 Day 2: 7 x 400 @ 5k Pace!
Seriously, what does 7 x 400 @ 5k pace mean???? That’s what I said a few months ago to myself…and never really bothered with following up with doing the actual workout. I just ran whatever distance I wanted to. However, since I am training for a half marathon, I wanted to really try to stick to my training plan as much as possible.
I’ve already missed 6 x 400 @ 5k pace and my tempo’ runs because I still need to figure out what my tempo run really should be {even though my husband already did the math for me – I forgot my pace}. Anyway, I figured I shouldn’t miss this week’s 7 x 400. I actually had to Google it! Oh yeah, that was me.
This is what I figured out: I have to run around the track {400 meters} 7 times and can have a walking or jogging break in between from 30-90 seconds (depending on what site you look at) but I had to run it at my 5k pace! So what’s my 5k pace? I dunno…I run anywhere between 5:35 to 6:16 per kilometer depending on how I am feeling.
I used the McMillan Running Calculator to figure it out. I went with my 28:00 minute 5k time, therefore I should be able to run around the track once in 1:39 then rest/recovery run or walk.
Okay, got it!
Here goes nothing!!!!!!!!!
Well, holy shit! First off, its bloody hot out….like back up to 28 degree Celsius (82 F for my American friends) but feels like 32 (89F). What was I thinking. Good thing I put on some sunscreen before I left the office.
I ran 1.23k to the local rundown track. Sure, I could have driven my car to a nice University track and paid to run on it but that wasn’t going to fit in during my lunch break. It’s an old gravel track that clearly has not been taking care of. It was used by schools I am assuming but I really don’t think they use it anymore. However, the soccer field is still in great condition.
How did I do?
The first lap {400 meters} I ran, I was 6 seconds over my time…not bad. The second time I was 21 seconds over my time and then it just got worst from there.
I finished with 5 x 400 @ 5k pace….kinda felt like a turtle on the last one and decided to call it a day. Then ran another 1km back towards our office to finish off with 5k total of running today. I think on of my mistakes is that I used 28:00 as my 5k pace which I really have done once back in April but more recently ran 27:43 {PB}. I didn’t want to go with 27:43 as I know I couldn’t keep up that pace. Really, I should have aimed for a 29 minute 5k pace.
Good lord, I never want to do that again. I’d rather run hill repeats! Having said that….I feel pretty awesome physically. Even though I am in no rush to do that workout anytime soon I feel it was success.
I managed to…..
- Get in my workout and have my evening free to do
house workrelax - Run 5k in the sun
- Add a few more freckles to my face, arms and legs
- Attempt 7 x 400 and finished more than half 5 x 400
- Go outside during my lunch break
- Finish one more day of my training!
I may have consumed more food for lunch then one really should eat (Vega snack bar, large bowl of watermelon, chicken, rice and peas from last night’s dinner, salted almonds and water…oh and I’m STILL RUNGRY!!!!!!!)
Do you like track workouts?
Gravel or nice professional tracks?
Track workout or Hill Repeats?
Great job! I’ve been thinking (for way too long) of doing track work but I’m scared. Good luck with the rungriness — I never did find a cure for my own!
Thanks Molly! Yeah, I was too scared as well…even just to figure out what 7×400 @ 5k pace… I mean, I can’t just pull that number out of my head. Thank goodness for online running tools!
I have no track where I live so I run intervals on trails. That’s probably why I love hill repeats over track work!
I used to do Fartlek training when I was training for soccer YEARS ago … kinda thinking I might go back to it 🙂
I did my first track workout a few weeks ago and hated it. Although I wore myself out during the warmup so I blamed that. We did 3 800s with a 1 lap cool down jog in between sets. I did not finish the whole workout. Although I am curious to try it again.
Wow! I don’t even think I want to attempt 800’s 🙂
Nice job!!! I love track workouts, I think 400s are my favorite. 800s are the devil.
Yeah, if I ever attempt 800’s…I’m pretty sure I won’t love them 😉
Good work! Those workouts and I have a love/hate relationship. They hurt like heck but I feel amazing afterwards. Truthfully, nothing will pick up your endurance and speed like a workout like that. And I always like to remind myself that those workouts send your metabolism into overdrive. Not a bad deal. Awesome job for tackling it!
Yeah, I wasn’t loving it during the workout but sure felt awesome an hour after….and YES SO hungry! It was unreal! {thanks!}
Nice job! I love the track but it has been a long time since I have even attempted any decent speed work on them.
I think I would have liked it more if I wasn’t by myself and if it was a better track but I’m thankful I was able to do that during my lunch to have an evening free!
Good for you! That’s an awesome workout. I normally only practice track workouts in the winter (we have an indoor track) but they can make a potentially boring work out into something awesome and they are huge for improving your running
Nice work! I don’t do track work outs, but do work on speed in spurts instead.
Great job!! Even if it didn’t go as well as planned. Here’s how I feel about speedwork: as long as it’s faster than I would normally run, it’s helping.
Nice job! 400’s are no joke! and I love the pics. Love the old school gravel track! I would actually like to run on one of those from time to time, but I don’t think there are any around here.
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