Upload a Photo Upload a Video Add a News article Write a Blog Add a Comment
MessageReportBlock
Blog Feed News Feed Video Feed All Feeds

 

Folders

 

 

Tip: What does it mean to run 4 x 1600m or 3 x 10 minutes? Coach Jay does the math - NikeRunning.com

Published by
NikeTF.com - Nike High School Track and Field   May 15th 2012, 11:33pm
Comments

What does it mean to run 4 x 1600m or 3 x 10 minutes? Coach Jay does the math

 

Unless you’ve raced track (or even if you have), it can be confusing to try to decipher interval workout instructions. What does it mean when your workout calls for doing, say, 4 x 2 minutes at tempo effort with 1-3 minutes of easy running between intervals?

 

When reading workouts, the first number is the number of repetitions that you run, so in this case it’s 4 reps. The next number is the duration of the repetition, which can be either distance or time. In this case it’s 2 minutes, but you’ll also see workouts like 4 x 1600m, which means 4 reps of 1600 meters. 

 

I think the easiest way to understand this is to write out each segment of running—each portion of tempo effort running, followed by each portion of easy running. Written that way, the workout looks like this:

 

1. Run 2 minutes at tempo effort, then run for 1-3 minutes easy as your recovery.  

2. Run another 2 minutes at tempo effort, followed by 1-3 minutes of easy running.  

3. Run 2 minutes at tempo effort, again followed by 1-3 minutes of easy running.  

4. Run 2 minutes at tempo effort to finish the workout.

 

As you can see, you’ll run a total of 8 minutes at tempo effort in this workout. And now it’s probably easier to see that 4 x 2 minutes = 8 minutes of total running. The recovery in between is up to you. You can take as little as 1 minute or as long as 3 minutes.

Jay


*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

Interested in Coach Jay's General Strength Videos and other training tips? Check out the Nike Running facebook notes section.

Always be in-the-know. Follow Nike Running on Facebook.

And don't forget, if you have a training question for Coach Jay, email him here:[email protected].

More news

History for ross
YearVideosNewsPhotosBlogs
2024   1    
2023 3 1    
2022 9 1    
Show 30 more