Posted: Yesterday at 21:02
It's interesting, reading around the net, there seem to be as many entries for either one. 10 or 12 x400m, 5 or 6 x800. Although the 12 at least has the difference of more luxurious rests than the straight 60secs 10x400.
I think though on reflection, and checking back through past records, that the mantra we worked to, is "don't do MORE distance than the race distance in reps", rather than "do less". so I was a bit clumsy wording/misremembering a bit.
In terms of 5k pace, although I have done a couple of 5x800s, there are also a couple of 6x800s at 5k. I can only guess the former is an earlier part of a cycle, or less recovery on the 5x, than the 6x.
There was one "rule breaking" 7x800 at 5k once, mixtures of other paces, and the ferocious 5x800k at 3k pace, which was just about doable off 2.30-3min recoveries, but not off 90secs.
I'm still to some extent feeling back into "proper" sessions after this frustrating 7 or so month period of good mileage but not the real stuff, so I suppose being on the road, a 5x800 (well, half mile) off 90secs was alright. To word it differently, I need to get my head around fancying working so hard again, hence starting with the lovely 200s, and then 400s as you can generally rifle those off whatever state you're in.
Heck, I rifled some 400s off a few weeks after the collapse, even though the min recoveries were the biggest wheeze fest you could imagine.
But, the idea of doing something like say, 5x1mile at 10k pace would fill me with dread!
Perhaps on the smoother, safer regular track, would either go for 60sec recoveries on a 5, or do a 6th rep.
From that fly through the 5+ years of training from the Moz, I can only again marvel at how fresh he kept it every week.
Over such a long period, I think only the 6 to 6.5m MP sessions were frequently repeated. Everything else, evolved, and he was still surprising me with new sessions near the time I had to just drop out!