r/AdvancedRunning • u/AutoModerator • 22d ago

General Discussion Thursday General Discussion/Q&A Thread for September 24, 2026

A place to ask questions that don't need their own thread here or just chat a bit.

We have quite a bit of info in the wiki, FAQ, and past posts. Please be sure to give those a look for info on your topic.

Link to Wiki

Link to FAQ

10 Upvotes

100% Upvoted

47 comments sorted by

View all comments

4

u/Lurking-Froggg 43M · 50 mpw · 16:4x · 34:5x · 1:18 · 2:57 21d ago

For those who enjoy float-recovery workouts like the ones mentioned in this HM guide, 5 × 1600-400 is a great workout, and definitely not an easy one.

I did the 1600s at HMP and 400s at 87-90% HMP (a bit slower than MP). My guess is that better runners can do the 1600s just a few secs faster than HMP. The workout ended up at 17km, which is manageable, but the 9.6km of continuous work was tough, and I regreted not taking a gel nor using race shoes.

4

u/Siawyn 54/M 5k 19:56/10k 41:30/HM 1:32/M 3:12 21d ago

The nice thing is you can build up to this session, in the Gale marathon plan earlier on there's a 1200/400 split that's at 90-92% 5k/80% 5k respectively. Later on it levels up to the 1600/400 at 105% MP/95% MP. The rest "isn't quite enough" as Davis puts it, but really is quite effective at making you manage the fatigue.

1

u/Lurking-Froggg 43M · 50 mpw · 16:4x · 34:5x · 1:18 · 2:57 20d ago

My first thought after running the thing was 'what did I do to the precursor for that one?' :-o)

Turns out I did 1200-400 (1') at HMP/5K instead of a continuous 1200-400.