Visit speedendurance.com/ for more training tips & workouts. In this video, I identify my 5 primary workout types, not including the Tempo or Recovery days.
yes, there are 2 types of Tempo (which I didn't mention) and that is Extensive & Intensive tempo. Depending on your speed, your workout sounds Intensive. We do 2000m of tempo, but at really submax speeds like 65-75% of max speed. The goal is recovery, not lactate tolerance.
We do 3 sets of 3 x 200 at 90 seconds rest in between reps and 3 minutes in between sets. I’m guessing this would be a tempo workout?
yes, there are 2 types of Tempo (which I didn't mention) and that is Extensive & Intensive tempo. Depending on your speed, your workout sounds Intensive. We do 2000m of tempo, but at really submax speeds like 65-75% of max speed. The goal is recovery, not lactate tolerance.
What is the pace running special endurance, it’s the only one you didn’t mention the pace.
since the distance is further than the race, the 500m will always be slower than your 400m PB.