Staple Speed: 4 x 1200m

Staple Speed: 4 x 1200m

Tuesday night is speed training night with the wonderful folks of Waverley Harriers! This time around it was very much a staple workout in the form of four 1200m repeats.

Runner’s World has a good summary regarding this distance:

Even if you have no intention of ever racing a mile, repeat 1200s offer some unique training benefits. Like mile repeats, 1200s are long enough to push you above lactate threshold and near your VO2 max, which improves your ability to buffer lactic acid and increases your aerobic capacity. But because you can run 1200s at a slightly faster pace than miles, you get even closer to VO2 max and reap even more cardiovascular gains.

The protocol was:

  • 4 x 1200m
  • 90 second rest between each repeat

Nice and simple!

Given my trend to go off too fast and suffer later on, I deliberately worked on pacing myself better. Given my target pace was ‘fast 5k’ I stuck to that rather than ‘go even faster 5k’ !

Splits ended up as follows:

  1. 4:56
  2. 4:53
  3. 4:55
  4. 5:05

So, nearly achieved the consistency I was after.

Overall, it felt like a strong workout, which is just as well, considering it is my last speed session before my refereeing fitness test on Sunday!

Leave a Reply

Your email address will not be published. Required fields are marked *