Example Workout 8 x 400m: SPEED? AEROBIC Intervals? Running Tips Basics by Coach Sage Canaday

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#runningspeed #runningtechnique #runningtips #5km

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[NinjaNoobNR]

I just picked up running a year or so ago. The soreness, the tiredness, the heaving for air - I enjoy it all thoroughly. It brings me a calm I have never experienced before. My girlfriend, friends and family say that they like this mellow person I become after a session on the road. With every stride I take with my running shoes on, it fills my heart and mind with a desire to live life a little more. Thank you, Sage, for being an inspiration in my running journey to becoming a better person.

[wastelander]

I think a good idea would be covering all different types of workouts (easy, tempo, fartlek, intervals, long run, hills etc.) there are and then, according to goal race distance and level of the athlete, in which should we invest first. Ex. what type of workouts should a beginner invest in for a 5k race. Or in which workouts should an intermediate runner invest for a 10k race. Or in which workouts an intermediate should invest for a 21k. This could end up being a series of different videos. Also, i'd like to see your modus operandi for making training plans for other athletes. For example, for someone living outside the US what would you need to know in order to make them a 10k training plan. It would be very interesting to understand the thought process behind it. Cheers :)

[chrisvarelabenitez]

In college our workouts surrounded around “roll ons” they were usually 200m and we would run them slightly faster then regular run pace. Top guys were slightly under 6 minute pace and I would usually average 6:10-6:00 pace depending on the workout. A classic one was 200m roll ons. Starting with the roll on and switching gears to a low 30 sec 200m & we would do these for 800m-1600m. Distance guys would also do 400m roll ons. 400 on 200m roll on. They got us fit so fast.

[drfunk]

Awesome talk coach! My coach has me do 10k to 5k pace 400m x 16 prior to a HM to get me ready.

[clarkreimer]

Some teammates and myself have been doing track intervals training for ultimate Frisbee; this is great fodder for the upcoming preseason!

[bradgretch]

Robert De Castella is an absolute machine, he’s a legend in Australia.

[owenwatts]

Every time I start a run I have the cool intro music play I my head ... its a beautiful day ...

[parkerbrown]

Great breakdown. The core concepts here never get old. I hope to see you go over this again in future videos with a different spin!

[AntonHMirafsari]

A friend of mine cut her recover down from 1min all the way down to 8 seconds. 8x400 in 80 seconds kept hitting the 80 seconds week in and week out but then just kept reducing that rest and then when she came to race there was no surprise when she ran 17:00 flat.

[glenzilly]

Thanks for this video! Really needed it as I have definitely been trying to figure out 400m repeats. My basic run has been 400m at close to a full sprint followed by 400m walk and then repeat, usually I only do 6 though fully and then will fast as possible sprint the last 0.1 miles (for a full 5k) and then keep going for as long as I can till I hit around max HR.

[GerardoRUN]

for a 10k train. 10x400 ( 5k pace)+ 60" easy jog or walking? its ok? sorry for my English

[RunThePlanet]

Alot of talk of Intervals lately on YouTube, but always enjoy your take and insights ! I've been doing 10x400's for the last couple months or so, improved in the interval times, but since im doing for marathon training I'm hoping to see improvements in Thresholds and medium distance speed runs (lets see).

[AlejandroMartinez-uplq]

Would REALLY want some short distance training talks. I’m trying for something closer to the 3k distance and can’t find much info on training out there. Specifically how much higher effort runs should be per week for a faster short distance run.

[Kamau]

Thanks for sharing 👍

This video is full of excellent advices..

[faith]

I am 61. I run 5km in 19:23. I keep trying to lower that to under 19 any tips. Thanks.

[iaingourlay]

A lot of problems come from the Glutes and hip flexors. I’m having problems getting one side to activate/fire correctly and cannot achieve a full stride for now. I use to do repeats when at school, targeting 400m in 60sec and when I achieved it, to maintain it until I broke the 2min barrier for 800m. From then on i was after the mile and the 4 min barrier but I’d retuned to do 400m intervals. So to say pace was max every time but after, I’d say no Dad I’m not running tonight I’m knackered (listening to your body) now years on and with a long break from running aged 50 I’m trying to get back into it and can only manage 7min mile max for now aged 50. But people like you Sage give us the encouragement to keep going. Thanks for your YouTube channel and I just might buy a pair of Mach 4 or should I try the carbon x2 🤔 problem I have is getting them in my size UK 6.5 or is it the Mach4 the training buddy to the Carbon X2?

[raphaelwolf]

Thanks! I was missing the more “coaching” type of videos!

[jasonvennard]

Basically ran this, this morning.
3 mile warm up at 8:20 pace
8x400/200 400 at 5:52 200 at 8:30
2 mile cool down around 8:00 pace.
All my intervals are like this, couple mile warm up, with the interval distance going from 400s to mile break downs, 800 repeats, mile repeats, etc. with recovery runs always half the distance as the interval a couple mins per mile pace slower then a couple mile cool down.

[bboysurme]

Thx Sage very usefull
if you would able to talk about how to fit a half marathon into a marathon training plan? please

[ryanmiskin]

My favorite interval workout is a 30min one, 10min warm-up jog at easy pace, then 10x 1min on/off at slightly faster than target 5k pace. My target pace for my next race is 7:05 so that I can break 22min, and I run my intervals at around 6:30-45, and recovery jog at around 9:45-10min pace. The first few feel really good, and by the end I'm having to push myself pretty well and definitely hitting the top of my threshold heart rate and getting into that huffing and puffing a bit.

I've only been running for 4-5 months so I'm not super experienced, but this particular workout feels good to me without killing me or my feet.