that depends on the objective. but yes possibly…
for what purpose?
any other rep distances?
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Aerobic capacity and cv development with low injury risk, and overall time on feet. That’s what I think anyway. 
I was unclear, the rep distances will vary according to coach, my pace for those intervals will start around my 10k pace and will work down to a goal 5k pace over time. I don’t think I’m fit/healthy enough to benefit from really fast reps yet, and my focus is on half mara distance running this year.
There quite a lot wu, technique and drills before the main set too.
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The closer you get to your first turn point, the greater the gains. Running slowly doesn’t remove the risk of injury and can, depending on form, increase it (increased ground contact time and the results of this being an example). It also doesn’t help develop form which I guess was the purpose of the drills and ‘technique’ work so there is the risk that this is counter productive.
Your pace for the reps did you mean?
Progression is good. i do sometimes wonder though about the selection of pace for REPS and duration of RECOVERY INTERVALS. But developing towards 5k pace in preparation for a half marathon considering your declared fit/health seems fine.
What technique work do you do?
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A helpful exchange, thank you @explorerJC
What do you think about going the other way from fast to slow. Eg something like starting with short intervals at/quicker than 5k pace (eg 30s on-15s off, or 8x400 type thing) progressing up to sets more like 1-2k reps at ~10k pace over the course of a few months in a half marathon/marathon build.
Becoming more specific as go, but think consensus is lose some/lots of the v02 benefits from the early fast stuff?
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Yes, my pace for the quality work. “Reps” from now on.
Last week was 1km repeats, I did 5x a bit faster than 5:00/km as I’m not used to the pacing yet. Week before was 800s. I think the recovery interval was a choice of a 200m jog or a 45s break both nights. Tonight has just been announced and it’s 400m reps.
Technique, iirc, we do a lap WU, then a variety of stretches, bouncing and things, then back on to the track for a range of skipping, fast feet and strides getting up to our intended lap pace. I think the form element that sticks in my head is an elevated chest - but I may not be describing that correctly. You raise your arms above the head and let them drop but keep the chest up.
That’s a good question which i would need to take a run up to answering*…will come back when i don’t have these pesky work things that keep interrupting my leisure activities…
*because there will be lots of caveats…
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Good question @Chriswim, I would love to read eJC’s thoughts on that too. Mainly as that is how plan it. Not just for runing either.
I still don’t have time to do this justice, so will add some points and then come back to it…
So, talking in general terms…
I am perplexed as to why anyone would rock up at a track and run reps - say 400m or 800m - at 5k pace. I can run 5k at 5k pace…400m is a breeze especially with a recovery. Now there is some sense to doing these - new runners, as part of a recovery from injury, as part of a progressive plan to improve pace, to improve form etc…
i see great value in developing form (running drills into running over 30 - 50m), accelerations, short reps 30m - 50m (but not sprinting), multiples of 200m/400m/800m/1k reps.
As an example, all great runners will have developed their form and fitness using 400m reps. A typical progression for an ‘average’ runner could be building to 3 sets of 4 x 400m off 3 mins with active recovery between reps and sets with an aim to get to 12 x 400m off 2 mins over perhaps 18 months - 2 years. If you can progress to 12/16/20 x 400m off 2 mins you will be winning local running races but that could take several years and you’d need to do all the other stuff to underpin the development.
km reps are very good for pacing and aerobic development. Definitely important for 10k pace development. I tend to prescribe longer reps (mile reps/1,600m) for distances above 10k.
It depends on the athlete, but i try to keep at some faster paced work in plans event for longer objectives. This partly helps to retain VO2 gains, but also helps to support retention of good running form - posture, cadence, minimal duty factor, leg recovery speeds, knee lift etc…
Thus, many of my plans see a weekly or fortnightly ‘track’ or park session rotating through 200m reps, 400m reps, 800m or 1k reps etc…depending on objective.
I should point out that once upon a time, UK Athletics recommended 4 years of training in preparation to run a marathon. And that is about right for a ‘good’ runner. One of the big cultural problems we face is that introductory distances for running are too long. 5k is over 6,000 really poorly placed steps for most people (and less than 3k steps for Mo). It is worth noting that most elite runners don’t race 3k until they can competently race 1,500m, they don’t race 5k until they can competently race 3k, and 5k is park run - the introductory distance for much of the running population. Mo didn’t race 10k until he could competently race 5k. For us triathletes, that’s just the next step from Sprint tri to Std, but it’s a 100% increase in distance. i could go on for half and marathon distances…even Mo, whose form is not the best, can’t hold his form over a marathon and nor could Paula.
So, in an ideal world, i recommend developing pace and form first then if you must go long, gradually carrying that form with you.
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I might have missed it, but what pace are these 400s? Seems you are suggesting start at a fast pace and gradually reduce the rest interval while maintaining the pace?
The problem with prescribing a specific pace is that it would be based on the individual, their current training level and form and their objective.
In a trained individual, the general idea is to run at the maximal sustainable pace. These are hard reps. As the athlete establishes consistency, then reduce the interval or increase the reps or reduce the sets.
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800m at 5km pace is nearly impossible for me, certainly not remotely a breeze! (but I do agree with the rest of the statements, and the reason is motivation, it’s impossible to motivate myself to take the pain of the 800m at 5km pace in a training situation)
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make it competitive then…
these sessions are nearly always easier in a group…
edited to add that if you can’t hold your X pace @JibberJim then you hold what pace you can sustain and gradually build from there…
Hmm, that’s given me a lot to think about so thanks.
Whilst form has always been a factor I’ve considered perhaps I haven’t given it as much priority as I should.
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I found this while looking for 400m specific stuff, quite interesting:
Seems like lots more mobility and drills than running.
An Image?
Lots of mobility and drills but not necessarily more than running…
Sorry, think I’ve fixed the link now - a day in the life of a 400m athlete, Laviai Nielsen
Yep…
…there’s your answer…
I’m not sure what you’re implying?
if your target distance is 400m then you will certainly do more drills than running…it is considered a sprint…
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Have you ever done any of the enigma marathons around Caldecotte. The guy organises races round the lake regularly. I ran a 30 mile race there in summer 2011 - think it was 7 and a half laps. They seem like a nice bunch, a bit bonkers possibly lol