Run-Down Forums

[Angelo Z]

What are the benefits of alternating intervals like 400m and 200m? First you run 400m, then 200m then 400m, etc, or any other distance intervals. Is it better to do them separately?
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

Mostly mental. It gives you a break from the grind of longer stuff, while allowing you to work on speed a bit in between.

Dan
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[Angelo Z]

It still helps in getting physical gains right?
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[AM_Runner]

I believe so its all about pacing of course- ladders have been used as far as I know for a while and the pacing requirements can change within the latter dependant on distance - just as when using the same sort of scenario for the same distance with cut downs.
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The long run is what puts the tiger in the cat.

[Dan]

I would consider ladders to be a separate category from alternating distance intervals. Ladders definitely have specific pacing components that vary throughout the workout. In the case of alternating distance intervals, I'd say rarely is there a big enough difference in the distances to equate to different target training zones such as aerobic/anaerobic thresholds, energy system usage, etc. That's why I figure the purpose of them to be more a mental break, allowing you to get more out of each longer interval in the set.

Dan
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[Angelo Z]

So if you gain the most of the longer interval more, then that means better quality and faster gains. I guess that makes them mentally easier, and promotes better quality than doing one single type of interval session. It is obvious that one can run a faster 400 if they sprinted a smaller distance before it. You can just feel it. When I do a set with weights then without weights, it is like I am flying through the second interval. When the longer interval gets better quality, then the speed of the 200s for example should improve over time too. I hope I hit this one on the spot

I am trying to find a really effective workout that includes more than one type of interval distance (I prefer 400s and 200s) and how to put those in order to get the gains necessary from the 400s and the speed+lactic tolerance from 200s. If I am wrong please tell me what the most effective type of workout is for 200s and 400s. Wether it is single, ladders or pyramids, or alternating intervals there's always a best path.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Angelo Z]

Ok well I found that pyramids or ladders aren't as good on focusing more on the interval range itself, it's just too wide from 1 mile down to 100m. But I have another idea. Alternating 200s with 400s, but this time the 200s are done with weights and the 400s without. The weights will improve gains in the 200 at the same time while that will improve faster 400m interval times! That means that 400m intervals are done with better quality because the weighted 200s adjust the muscles, and the weights on the 200s will also have betetr quality AND faster gains than running 200s without weights.

As a result, in this type of workout, there are better gains for the 400s attached to 200s instead of 400s by themself, and vice versa. On top of that, TWO types of runs are being improved at the same time. Now this could work with 1000s and 2000s too with the 1000s having weights on. I think changes will be made to my training My legs are already strong enough to handle running at my fastest speed, but I cannot go any faster because I can't run faster, instead the weights will force my legs to do more effort thus improving speed through stride length, and stride frequency.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[AM_Runner]

Fair enough Dan - I guesss its all dependant on how you structure them. I wouldnt say that running things at exactly the same pace would give a ton of benefit other than possible by interspersing 200's in the mix you may be able to prolong the session. Most of the times I have alternated things like 400's and 200's in the past it has been in a differnet pace scenario where a 400 would be race pace and 200 (or less) would be an under pace type run... then again being old and slow its all relative...
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The long run is what puts the tiger in the cat.

[Indeurr]

There is just about an infinite "number of"* ways to go about it.
I think that you should start with simple logic, always, 1st.
Let say: you want to get faster, but at the same time, you want to practice for the race pace; here 400-200-400-200 may work for you.

Let say that by running 400 m in 75 seconds, you are 4 seconds slower than the race pace; and let say that you choose a pseudo--Yasso interval to be 75 seconds. Let say that you want to gain some speed as well. You could run 200 m in (75 -4 = 71; 71/2= 35.5; 35.5 - 4 = 31.5 seconds) 31.5 seconds; the interval would always be 75 seconds, regardless.

This might work as a part of the just--pre--race "tune--up" or tapper.

I will try the above, but my times will be slower.



*Calc I/Pre--Calc: no such a thing as infinite numebr does exist. Infinity is not a number!
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