What Split Should I Aim For When Doing 4x1000's?

[[old] Poochy818]

I've been doing hour pieces every work day for the past 3 weeks, and I decided it's best time I begin introducing some sprinting and shorter pieces into my work out plan. To do so, I plan on doing 4x1000's every day next week.<br /><br />My PB's:<br /><br />2k---6:56.3 (1:44.1 avg split)<br />1k---3:16.3 (1:38.2 avg split)<br /><br />(Note: these are before I fixed my cardiovascular base)<br /><br />These 4x1000's are just for training and ramping up to a 2k PB attempt. Considering my PB's, what split should I be looking for in my 4x1k's?<br /><br />Thanks for the help, guys!

[[old] GeorgeD]

<!--QuoteBegin-Poochy818+Jul 18 2005, 03:43 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Poochy818 @ Jul 18 2005, 03:43 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I've been doing hour pieces every work day for the past 3 weeks, and I decided it's best time I begin introducing some sprinting and shorter pieces into my work out plan. To do so, I plan on doing 4x1000's every day next week.<br /><br />My PB's:<br /><br />2k---6:56.3 (1:44.1 avg split)<br />1k---3:16.3 (1:38.2 avg split)<br /><br />(Note: these are before I fixed my cardiovascular base)<br /><br />These 4x1000's are just for training and ramping up to a 2k PB attempt. Considering my PB's, what split should I be looking for in my 4x1k's?<br /><br />Thanks for the help, guys! <br /> </td></tr></table><br /><br />You could try 1:45's with 3 min rest and see how you go. If you are struggling I would increase the rest not reduce the pace.<br /><br />This is a tough session and I would do it no more than 2 times a week, better still once a week. There is nothing to be gained by doing it every day except trauma and if that is not happening then you are not doing it hard enough. This session should take a good 2 - 3 days to get over and give 'adaptation / improvement' a chance.<br /><br />George

[[old] PaulS]

I'd suggest somethign similar to what George did, but make the rest period 5 minutes and the target pace what you want to accomplish for your next 2k, with the 4th interval having a target that is faster by 1 second in pace.<br /><br />If you make all 4, step the target pace by 1 second for the next time, about 2 weeks between these when you get to the target pace where the 4th target is not achieved.<br /><br />If you are set on doing some intervals each week you could do 8 x 500m x 2 minutes rest, same target pacing model.

[[old] JimR]

Here in the basement we seem to be pretty consistent with week over week improvements of 0.5 seconds/500 for 4x1K intervals. This is based on doing them once a week and in the other six days between doing a good mix of longer distance work ... some S10PS and some WP LVL4.<br /><br />I suspect if all someone did was the 4x1K workouts they would improve rapidly for a short while and then either hit a max ... or go backwards. The distance work is what sets you up for improvements in the speed work. 3 weeks of distance work is probably not enough to reach your maximum potential fitness (I'm not sure three years would be enough, it isn't for me).<br /><br />JimR

[[old] Pete Marston]

I agree entirely with what Paul said, go for 5mins rest, aim for the pace you want for 2k, and don't do it more than once a week.<br /><br />These sort of sessions are different for everyone, but for me, whatever pace I achieve for a 4 x 1k (5min rest) I can do at least that fast for a 2k (and up to 1sec faster pace is the 2k is truely max). In this way I can do the 4 x 1k occasionally to monitor training progress, without having to do a maximal 2k. Don't get me wrong, done properly a 4 x 1k is at least as physically demanding as a 2k (more so I think), but mentally I don't find it so hard.

[[old] chickenlegs]

<!--QuoteBegin-Pete Marston+Jul 19 2005, 02:44 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pete Marston @ Jul 19 2005, 02:44 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I agree entirely with what Paul said, go for 5mins rest, aim for the pace you want for 2k, and don't do it more than once a week.<br /><br />These sort of sessions are different for everyone, but for me, whatever pace I achieve for a 4 x 1k (5min rest) I can do at least that fast for a 2k (and up to 1sec faster pace is the 2k is truely max). In this way I can do the 4 x 1k occasionally to monitor training progress, without having to do a maximal 2k. Don't get me wrong, done properly a 4 x 1k is at least as physically demanding as a 2k (more so I think), but mentally I don't find it so hard. <br /> </td></tr></table><br /><br />my experience does not agree with paul s' idea of 500 m x 8, 2' off = 2000 m pace.<br />not by a long shot.<br /><br />having read pete's message, i decided to test it this evening.<br />i did 1000 m x 4, 5' rest.<br />scores:<br />1:37.0 (28)<br />1:37.0 (28)<br />1:37.0 (29)<br />1:37.0 (29)<br />i was aiming to mantain 1:37.0 on each piece, which i did.<br />my 2000 m fastest time this year is 6'27", which is just under a 1:37.0 pace.<br />perfect agreement with pete's results (yes, i know we are all different, but if we don't compare results and routines what is the point of this forum?).<br /><br />i will try it again sometime later this week, aiming for 1:36.0 on all 4.<br />i will post it.

[[old] Pete Marston]

I did 4 x 1k last week and did 1:34.9 on all reps. My fastest recent 2k (3 weeks ago) is 6:20.2, so it worked well for me there. Similar stroke rates too (31spm or so). I'm only just starting to introduce this speed work back regularly into my training, so it's not fast at the moment in comparison to my longer rowing, and my lower rate rowing.

[[old] chickenlegs]

today 1000 m x 4, 5' off:<br />1:36.1 (30)<br />1:35.8 (30)<br />1:35.9 (30)<br />1:36.2 (31)<br /><br />tank was empty 500 m into last one.<br />had to do a desperate sprint on last 200 m to get close to target split (target was 1:36.0 on all 4).

[[old] JimR]

<!--QuoteBegin-chickenlegs+Jul 22 2005, 04:54 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(chickenlegs @ Jul 22 2005, 04:54 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->today 1000 m x 4, 5' off:<br />1:36.1 (30)<br />1:35.8 (30)<br />1:35.9 (30)<br />1:36.2 (31)<br /><br />tank was empty 500 m into last one.<br />had to do a desperate sprint on last 200 m to get close to target split (target was 1:36.0 on all 4). <br /> </td></tr></table><br /><br />Which would make you think you could do a 6:23 2K right?<br /><br />JimR

[[old] chickenlegs]

<!--QuoteBegin-JimR+Jul 22 2005, 11:30 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(JimR @ Jul 22 2005, 11:30 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-chickenlegs+Jul 22 2005, 04:54 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(chickenlegs @ Jul 22 2005, 04:54 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->today 1000 m x 4, 5' off:<br />1:36.1 (30)<br />1:35.8 (30)<br />1:35.9 (30)<br />1:36.2 (31)<br /><br />tank was empty 500 m into last one.<br />had to do a desperate sprint on last 200 m to get close to target split (target was 1:36.0 on all 4). <br /> </td></tr></table><br /><br />Which would make you think you could do a 6:23 2K right?<br /><br />JimR <br /> </td></tr></table><br /><br />give or take a second...<br /><br />i think i will try getting 1:35.0 on 1000 m x 4 next week.

[[old] devosman]

<!--QuoteBegin-chickenlegs+Jul 22 2005, 09:26 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(chickenlegs @ Jul 22 2005, 09:26 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-JimR+Jul 22 2005, 11:30 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(JimR @ Jul 22 2005, 11:30 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-chickenlegs+Jul 22 2005, 04:54 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(chickenlegs @ Jul 22 2005, 04:54 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->today 1000 m x 4, 5' off:<br />1:36.1 (30)<br />1:35.8 (30)<br />1:35.9 (30)<br />1:36.2 (31)<br /><br />tank was empty 500 m into last one.<br />had to do a desperate sprint on last 200 m to get close to target split (target was 1:36.0 on all 4). <br /> </td></tr></table><br /><br />Which would make you think you could do a 6:23 2K right?<br /><br />JimR <br /> </td></tr></table><br /><br />give or take a second...<br /><br />i think i will try getting 1:35.0 on 1000 m x 4 next week. <br /> </td></tr></table><br /><br />I'm going to try this workout later this week, and I'm actually looking forward to it, because it seems to gauge one's ability to do a 2k. Sort of a performance gauge without having to actually do a 2k.

[[old] bmoore]

I wasn't quite ready for the 4x1,000 last night. I started by pulling 10 hard strokes and then settled into my pace (1:49). Made it through the first one in 3:34. Recovered with 1,000 at 2:32. Stopped half way through the second one. This was a complete mental failure. AHHHHH!!!!<br /><br />The last time I did 8x500 I averaged 1:47.7, so I thought 1:49 would be fine for 1k. Maybe it's the right pace, but the too fast of a start set me up for failure. I feel crappy today too. Oh well. Good days/Bad days.

[[old] PeterWilkinson]

I intend to include the 4 X 1000m into my routine, and I wondered where to put it. I currently row six days a week, Monday-Saturday, and mostly I am doing 10K or 1 hour rows Monday-Friday, with Saturdays at a "rowing class" at my local gym. This class mostly comprises stroke-rate drills and relay races which make a nice change from the long distance stuff I am doing most days.<br /><br />Should I do the 4 X 1000m on Mondays when I am reasonably fresh, or could I use it mid-week (following an easy day) as a break from the longer distances?

[[old] bmoore]

<!--QuoteBegin-PeterWilkinson+Jul 26 2005, 11:21 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Jul 26 2005, 11:21 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I intend to include the 4 X 1000m into my routine, and I wondered where to put it. I currently row six days a week, Monday-Saturday, and mostly I am doing 10K or 1 hour rows Monday-Friday, with Saturdays at a "rowing class" at my local gym. This class mostly comprises stroke-rate drills and relay races which make a nice change from the long distance stuff I am doing most days.<br /><br />Should I do the 4 X 1000m on Mondays when I am reasonably fresh, or could I use it mid-week (following an easy day) as a break from the longer distances? <br /> </td></tr></table><br /><br />I do all of my hard, short intervals on Mondays. (8x500 or 4x1k) "Tell me why I don't like Mondays". Usually, Mondays are the mental beginning of the week and a good day for hard intervals.<br /><br />Thursday are long intervals. (5x1.5k or 4x2k)

[[old] PeterWilkinson]

4 X 2K sounds like a nightmare...