400m repeats pace chart. They’re great for building endurance and to learn pacing.
400m repeats pace chart 5K-paced mile repeats are challenging no matter what your pace is. Infact 400s @ 5k pace I pretty have never seen. my garmin gives me suggested workouts daily. If you could stay upright for 400m at the pace, then you got a prize as 6-8x400 w/90s-2min rest is a staple 1600/1500 pace workout in a lot of programs. the recovery. The use of both in training can help a person improve performance, avoid over-training, as well as When it comes to pacing the 400m race, finding the right strategy is essential for success. The chart provides general paces in minutes and seconds for set distances from 100 yards (or meters) to a one-hour swim. See also Core Training & Spinal Health. What about 2x split 400m? Run 250m @ 400m target pace or slightly faster. After 3. I feel like a couple 400m workouts early on is good preparation for later workouts. If each interval you get slower and slower and slower because you get Complete Track Interval Pace Chart online with US Legal Forms. e. 3 The following chart is a great reference tool for any swimmer. Shave a second somewhere along the way, and you’ll finish sub-20. 3 to 4 sets of 800m-400m-400m-at 10K/3K/5K pace with 100m floats. For shorter, power-based sprints, aim for a 5km race pace or slightly faster. 5 minutes slow-paced jogging; 3 Sets of Strides. Prescribing 600 meter repeat workouts for middle distance runners is a staple in any program. This provides a SUBSCRIBE: https://www. As a general guide, the slower pace is suitable for repetitions between 3 and 6 minutes, and the faster pace is suitable Due to the fact that when performing 400m Repeats, you want to run them at a pace that is between 3k to 5k race pace. This online tool makes it super easy to find your your time, pace, or distance for any run in every imaginable unit: miles, kilometers, meters, yards, feet, pace per Say I did 400m repeats all in under 1:25 and it was at an all out intensity, would this be a good indicator of the pace I could hold in an 800m race? The chart I have says 36. If you hit the splits listed below, you’ll finish a marathon in 2 hours and 50 minutes. With running paces from 5 – 16 minutes per mile in 15 second increments, you’ll be able to identify a running pace within just a few seconds of your own. Improve your running with these short interval sessions which should be done at 3k pace. Things are heating up—this quarter mile (400m) intervals workout was designed for you to walk It is a pace which promotes aerobic efficiency and aids active recovery and its purpose is to build a base for more intense sessions. 50 36. 25 24. com/watch?v=lD19VBm6TxIRun 800M Pace Chart 800M 100M 150M 200M 300M 400M 500M 600M 700M 800M 1000M 1200M 1500M 1600M 0:03:00 0:00:23 0:00:34 0:00:45 0:01:07 0:01:30 0:01:52 0:02:15 0:02:38 0:03 To make the process even simpler, you can use speed work pace calculator charts based on your current 5K time. 5 minutes slow-paced jogging. 5 23 34. And as your conditioning improves, increase the interval length. I hear 2 minutes walking is too much, it leaves me Anecdotal, but I have a 20:50 for 5k, and tried 400m repeats for the first time this week. I searched like a madman but there ist no calculator on the I started noticing significant gains in speed when I started doing Billats on my 20% days instead of doing 30s-60s or 400m repeats or whatever because I was able to increase my time spent in We're also doing 400m hill repeats (3-6 of them - it's a VERY steep hill). The training effects of this length of workout will tax the aerobic energy system, place huge 400m program (Preseason Week 1) Each Monday, for the next 12 weeks, I'll be posting a preseason training program for developmental 400m runners. The premise is pretty straightforward: If your goal is to run a marathon in, say, 3 hours flat, you Another way to think about this is running at 800m to 1,500m pace. 6 Training log: 10 x 400m repeats with 400m jog rest @ Fast pace. Here are some valuable strategies that can help you maintain an optimal pace Pacing the 400m. But I see runners that only do 400m workouts. All of my training is outside on a 400-meter If you're like me, you spend way too much time converting between miles and km, calculating Yasso 800 paces, and trying to figure out the magic numbers for that Boston Qualifier 400 Metre Pace. 3% slower). The times are only suggestions, and you should be able to Easy-to-follow 5:45 marathon pace chart to help you keep a pace of 13:10 per mile or 8:11 per km. 245. – 400m repeats Your 5K goal pace may seem intimidating at first, so breaking it up and running fast for just 400 meters at a time makes it easier mentally, and will train your body how to run faster. Report Post hill These tables are particularly useful for those training on a treadmill, where speed in either miles per hour or kilometres per hour is typically displayed rather than pace. Now, any clown with. 400m to 800m repeats with short recovery time are a good way to achieve this. If you want to run 800 meter intervals at your 5K goal pace, locate your goal pace in the 5000m column and follow the row 100 200 300 400 600 800 1000 1200 1500 1600 2000 3000 4000 5000 6000 8000 10,000 11. k. The aerobic and anaerobic systems are triggered at different speeds (anaerobic Sub-2:50 Marathon Pace Chart. You can also use these view your target km and mile pace along with the Generally speaking, 400-meter repeats can improve your speed endurance (that means running faster for longer) and boost the upper limit of your pace, a. Marathon Pace Yes working on the 400 endurance part is a great idea, combine it ofc with increasing your top end speed in a balanced program. – 400m repeats Easy-to-follow 6:00 marathon pace chart to help you keep a pace of 13:44 per mile or 8:32 per km. Pace: Run uphill for 2 to 6 minutes at VO2 max pace Execution: After the hill part of the interval, gently Yasso 800s are perhaps the most well-known speed workout amongst dedicated marathoners of all levels. Note the time intervals and corresponding paces for each kilometer or This chart provides a general overview of the optimal distances, intensity, rest, progression, and daily training loads for developing the different components of speed, speed endurance, special endurance and tempo Links to Running Tools, Calculators and Pace Conversion sheets. Click here to view the 5K Pace Chart. 2 X 400 at mile race pace, 1 min rest. 5 46 11. 5 and 82. The rep range for this workout is quite large, and there’s a reason for it. (If that’s not the time you Running Pace Calculator. All three of these factors need to be cultivated over time through plenty of slow, easy mileage, as well as In preparing for my last 5k I was doing intervals at 6:15 mile pace- 2 weeks out I ran three 1200m reps with 400m easy pace rest (not a shuffle), followed by 0. (If There is no direct correlation between 400m rep times and marathon finish time. It also shows the Run 2 miles in 14-15 minutes. On the Pace and heart rate have a positive correlation; higher pace corresponds to higher heart rate. I always run the shorter runs at a difficult or extremely difficult pace. Another common Sets of 400m, with rest periods between each repetition. – 400m repeats 400m: 1500m: 400m: 800m: 400m: 400m: 400m: 100m: 100m: Cross-Country: 10000m XC: Mile: 8000m XC: Mile: Check your EARLY SEASON (95% - 98% of race pace) workout paces for A 5k pace chart, sometimes referred to as a time chart, breaks down your overall time at each mile split and provides your estimated finish time based on your running pace. The 2 x 300m or 2 x 325m workout is a classic special endurance workout, but if you only have an indoor 50m I do 400 meter repeats every season. How do you pace 400m repeats?: Pacing for 400m repeats involves running each 400-meter interval at And the most effective interval workout I’ve found to improve 5k speed is 12 x 400 m, at 2-3 seconds per lap faster than goal race pace, with 30-40 seconds rest (see shorter version for beginners). Training Paces calculator Body Mass Index calculator Predicting race times VO2MAX calculation Pace calculator Pace and time conversion chart: mph The key to running well over long distances is having the right balance between strength, speed and endurance. 9% Here’s how to conquer 400m repeats so your goal race pace feels easier and you get faster. 3k/3200m/5k Pace However, there are so many “calculators” for 400/800 predictor, like double 400m time plus 10 seconds, for example. XC is obviously all about being strong, but you can't The technical word for this workout is "repeats". Make sure to log 400m hill repeats. So, a typical 400m interval session might be 10 x 400m @5k p Running speed and pace conversion chart giving repetition distances of 400m, 800m, 1000m, 1200m, 1600m and 1 mile. Used typically when you know a pace you can hold and the distance your looking to cover. Example: For a The Reps of 200/400m at speed and then using shorter recovery makes it more "race-like". Success in the 400 metres depends on speed and wise use of the energy pathways. This workout is actually very similar to the 800m pace predictor, the difference lies in the rest. The pace chart will tell you how long it will take to complete various High-intensity interval: Then, run one lap (400m) at a hard but manageable pace—about 85 to 95% of your maximum effort. You are running 400m repeats. I covered that in previous articles, like Jeremy Wariner After you warm-up, it’s time to run 400-meter repeats! If you do not have access to a track, you can run continuously for a set time and recover for the same amount of time. As a result, you want to save them for the 3-6 weeks out from a 5K or 10K race, I've never done 400m repeats, but when I do 800 or 1600m repeats, I always run at a slower pace for my "rest" periods. com/user/Vo2maxProductions?sub_confirmation=1 (thanks for liking and sharing! 👍)#runningspeed #runningtechnique Enjoy our pace chart, the quick way to see how fast you run in km. Chandler HS Coach Matt helps pace some fast repeats, and Stanley ma In order to find the lactate threshold pace for running, we use a threshold pace calculator. Marathon Intensity - 84-94% LTHR. This table shows a pace to time converter at different distances. Used for long runs to build aerobic endurance. 2 mile / 3k warm down. Splits and wristband download for your sub-4:55 goal. Getting ready to run a 10K? The table below will translate your goal finish time into your per mile or per kilometer pace, and will show your halfway split too. . THIS EQUALS 1 SET. It also shows the Easy-to-follow 6:30 marathon pace chart to help you keep a pace of 14:52 per mile or 9:14 per km. Shave a second somewhere along the way, and you’ll finish sub-2:50. 4% of the total time, the 2nd 100m 23. 2mi, and 26. Fast up / easy down. - Column 1: pace, expressed in minutes per kilometer Get Emails! Episode drops, exclusive annoucements and discounts, and more! 20 x 200 metres training sessions. A great workout for pacing control and cadence. Start at goal 5k pace and adjust accordingly, you should feel very fresh after the first A typical speed workout in this range would be 6 × 800m repeats at VO2 max pace with a 400m recovery jog between. Easily fill out PDF blank, edit, and sign them. 40 second rest and then try to match (or beat) the pace coming home. To design those workouts he shares a simple formula for calculating pace for each of the four 100’s: First 100 – take your 400 time and multiply by . 00 48 1:12:00 12. 75 laps on a standard 400m track. Running uphill is an excellent way to build both strength and endurance. I had no idea what I was in for. youtube. You're experiencing the same conditions that you've raced and able to focus on how it should feel Here are the top 3 interval workouts to get you there faster! 🏃♂️💨 1️⃣ 400m Repeats: Run 400 meters at a pace faster than your 5K goal time, followed by 1-2 minutes of easy jogging. 9 mi for the last rep, for a total 3 x (500, 30sec rest, 300), full recovery between sets, then something like 4 x 200 at 400m pace. Easily track your running and pacing goals with this printable PDF document. Slow-twitch runners will have slower short-intervals and faster relative marathon times, compared to 3. 300m Repeats: Mo Farah’s Training Group. Once ready, run 10 x 400m repeats with a full 400m of recovery (very easy running) in between. 75 49 1:13. I don't have my Jack Daniels book on me right now, but I'd guess at, since your 5k pace is 1:50/400m, maybe Question: I am a 56-year-old runner trying to break 5 minutes in the mile and recently, I ran a 5:02 on a 200-meter indoor track. 2mi distances Running Pace Converter Drag any slider Familiarize yourself with the chart: Take a close look at the half marathon pace chart and understand its structure. For later on The 5K pace chart is a tool that calculates your split times and the target finish time for the 5K based on your running pace. Interval & One Mile Pace Chart; 5k Pace Chart; 10k Pace Chart; Half . 400m repeats, 5K, cooldown, Her pace stayed closer to 10K to half marathon pace. ] Doing 10–20 repeats once or twice per week year -Intervals of 20s-2min at mile pace (100m-600m) -Intervals of 3-5 min at a pace you can hold all out for 12-15 minutes (800m-1mile) -Intervals of 5 min - 20 min at a pace you can hold for 60 1. 25 47 12. Jimson has written a few like this one: Calculating Splits for the 400 meters. 5 X 200 at 800 race pace, 60 Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. I'm pretty dialed into my recovery pace by now--I don't really feel the To carry it out, run 3 x 800 at 5-K pace, with two-minute recoveries, scoot 2 x 800 at 10-K pace, with 2-minute recoveries and then ramble 3200 meters at 10-K velocity without You’ll find pace charts for every popular distance – from 5k to a full marathon. If the rationale for including them into your programme is to stimulate fast twitch fibres, tendon Bear in mind that sessions including repetitions at this pace are tough. You need to run at a consistent pace. 5 lap 5000m. This Pace Chart This pace chart was developed with training in mind. That is nowhere near maximum speed. Run It’s the 200 meter repeats. Pablo Fernández holds the fastest What Can You Calculate with a Pace Calculator? Determine how fast your pace should be if you have a certain finish time for a desired distance or race. Splits, training, wristband download for your sub-5:00 goal. 0. Shorter hill repeats are done at a higher intensity and very high exertion (8-9 RPE), with an emphasis on the A shorter walk or jog I think would be more beneficial in 800m repeats at this pace, though I would also do maybe 6-10 of them rather than 18! Definitely wasn’t doing double digit speed repeats, max was 8 for either 400m or 800m Heading out on a hot afternoon for 400m hill repeats. It provides a breakdown of target times for each 100-meter 100 200 300 400 600 800 1000 1200 1500 1600 2000 3000 4000 5000 6000 8000 10,000 11. It makes running a single 400m in a race less painful! Workout #4. Run the first 400m at approximately marathon pace (MP) then continue 10k Pace Training is aerobic training that is done to train both lactate threshold and what the endurance literature calls the VO2 Max and utilizes repetitions. Wednesday: This would be The Magic of 400m Repeat Workouts (And the Details)Run your BEST Marathon EVER with THESE Workouts/Tips:https://www. I prefer to have 400m repeats done with a minute between and at a pace a few seconds slower than your current mile ability. 3%, the 3rd 100m 24. 5 1:38 One year while preparing for summer track season, my teammates and I did a weekly Saturday morning hill workout that started with six ascents of a steep, 55-second hill in January, and progressed The pace is already smoothed out way too much. You’ll walk or jog half a lap (200m) after the Hi all,Just wondering if doing 14 x 400m Repeats at Threshold Pace with Descending Rest would help running a good 12. Many runners find it encouraging to note how small improvements in The 400-meter event is considered a long sprint event, demanding a combination of power, speed, and endurance on the 400-meter track. 5 minutes @ easy pace >>> Repeat mile & recovery 5x <<< Cool Down: 1 mile @ People call ‘speed’ workouts things like 400m repeats. Whilst 5k pace intervals build race Use airSlate SignNow to e-sign and send 400m Pace Chart for e-signing. Focusing on effort and dialing in a maintainable and consistent pace while climbing the hill. How to edit 400m pace chart. 5 1:38 Easy-to-follow 4:55 marathon pace chart to help you keep a pace of 11:15 per mile or 6:59 per kilometer. Skip to primary navigation; Skip to main content; here it is presented in a chart. I am back at the track today for a speed workout. 5 For instance, runners may jog a full 400m for recovery time after each mile when running for speed instead of 100-200m for endurance. Splits, training, wristband download for your sub 6:30 goal. Jog back slowly. Teach the runner’s cells to metabolize lactate. 12 is a good Cones are placed at intervals, a whistle is used to indicate pace. Splits, training, wristband download for your sub-5:30 goal. If you to calculate Time, then enter in your pace and distance variables. So no, it's not BAD advice to run slower than 800 pace, even with 200 repeats. Do some 800m repeats (3:30 minutes), 400m repeats (70 seconds), mile repeats (7 minutes). Mile repeats The various types of paces predicted by this training pace calculator are: Your Easy Run pace; Your Marathon effort pace; Your Threshold / Tempo pace; Your VO2Max pace; Your At the start (first 8 weeks or so) we tend to go with things like 400m repeats at goal 5k pace, with 400m recovery x 5, followed by some quicker 200m repeats with 200m recovery. Splits, training, wristband download for your sub-5:45 goal. Recovery interval: Follow this with one lap of slower jogging or even walking. Hill Repeats. Bodyweight Depends on what you’re trying to work on, if it’s not an extensive tempo at less than 75% effort it’s an intensive tempo and should have several recovery days after at 75-85% intensity, that’s a 100m-200m-400m; 800m-1500m; 5K-10K; Half Marathon; Marathon; Ultramarathon; Training Plans; 1-1 Coaching; Podcast; Videos; Share Holders; Select Page. My favorites are: While you might run 100-meter and 200-meter repeats if you are training for a 5K or 10K, Yeah it really seems i should do a proper 5k benchmark again soon, especially as a lot of training plans, pace zones etc are based on this. – 400m repeats 10K Pace Chart. Use this chart to figure out your pace for intervals, tempo runs or races. 4% and the final 100m 26. 5K-Paced Mile Repeats. 800 at 3k race pace, 2 min rest. 400 meters, Coaching Jim Hiserman - Developing Heart Rate: Heart rate is not a focus for uphill repeats, run at close to all-out effort to maximize the speed and power gains. Just like the 800m repeat the 400m repeat will get you out of your comfort zone. For Warm Up: 1-2 miles @ easy pace; Mile Repeats: 1 mile @ half marathon pace; Recovery: 1. Main Workout (400m Intervals) Cool Down. He mentioned that four I run 1 longer run a week at 7 or 8 miles, and have been doing 2 other runs at 3 or 4 miles. Find a Running Pace Chart. So after Workout Planning Chart [100/200 & 400] or as embedded pick-ups in fartlek sessions to also develop effective changes in pace. Was thinking of doing some 400 repeats at goal pace (15:20) as a final workout. Mile Repeats for Stamina. Training at this given pace shows great benefits at Zwift workout 8x400m Repeats in Distance Based including all workout details, workout description, wattages/%FTP and cadences. For a 1:50 guy, that would be 500 in 67-68, then the 300 in 42-43. what i get is the time I should run and the pace i should run it in. It's summer, it's hot, and running has become more Easily see equivalent running paces in mph, kmh, mins/mi, min/km, and run times for 400m, 5k, 10, 10mi, 13. 31, 31, 30, 30, 30, 29, 29, 28, 28, and the remaining two Sub-20-Minute 5K Pace Chart. 4 mile / 6k Easy Run Strength Work / Cross Training 10 miles / 16k Steady Run 3 miles / 5k Easy Run 4 miles / 6k Easy. Splits, training, wristband download for your sub 6 hour goal. I agree that you probably should shorten the rest a little, but even with 3min rest, 62-63 is Easy-to-follow 5:30 marathon pace chart to help you keep a pace of 12:35 per mile or 7:49 per km. If you do any sort of sprint workout, like repeat 100's or 200's with short rest, Strava smooths the pace chart so much that it looks like constant pace even though you are alternating For 10km training I would recommend 800m or even 1km or 1mile repeats. They’re great for building endurance and to learn pacing. 50 35. Road option: 10-12 x 2 min with 2 min easy jog between intervals. Do 8 The workout itself is straightforward: 4-6 sets of 200m, 200m, 400m at 5K pace with equal distances of rest and recovery between. Repeat: Repeat this high Sets of 400m, with rest periods between each repetition. Jog 400m after the third repetition before the final set. If you are running 400m repeats at your 5km race pace, you should take at least 30-60 seconds Running pace during hill repeats depends on the level of effort, so do not bother yourself with pace. For example if you wanted to do an 800 metres in 2 minutes 32 seconds you would need to do your 400 metres in These two terms have become largely interchangeable, although actually they refer to different parts of a mixed pace training session. I did my customary warm up from the house to the track 400s@ 5k pace are too slow for such a long recovery. Workout: 2-3 x (400m/60 sec rest/400m/45 sec rest/400m/30 sec rest/400m), take 3-4 minutes between each set Cooldown: 10-15 minutes easy jog, followed by light stretching Check out the latest Marathon World Record holder Eliud Kipchoge schedules 400m repeats into his training at least once every month - sometimes running workouts such as 25-30 x 400m repeats in 62-64 seconds with 30-60seconds rest. To use Depending on the speed you are running the 400m intervals at, your recovery time can vary between 60 seconds and 2 minutes. Second 100 – Subtract 5% from the first 100 calculated pace Download a free pace chart for distances ranging from 400 meters to a marathon. All based on your actual time at 5k, 10k or half marathon. Twice and done. The key to a successful long run is to make it fast Comparing 400m vs 800 meter Training. 00 36. Reps, repeats or repetitions refer to the effort parts of the session, whereas interval is the part that follows the rep, i. 0, timed from first contact over the line. The goal being to really in Snow in Oregon kept us from flying home, so we found a track to run my 10x 400m workout. pace. If you hit the splits listed below, you’ll finish a 5K in 20 minutes. Create this form in 5 minutes or less. your top-end Workout: 10-12 x 400m at 5K race pace, with 2 minutes rest or 300m-400m easy jog between reps. 00 24. When you’re running 400m repeats you will be pushing the pace and going fast which will help you PR your Tuesday: Our first workout day, this would either be 6 800m repeats at 80% of race pace, or mile repeats at 70% of repeats, or 1200m repeats at 75% of race pace. Side note: Do not run your 800m repeats love, nice design. Rest 1minute. 1st Set - 6 x 400m - With For a 5K, your race-pace predictor is two sets of five by 400m repeats at your goal pace. There have been many articles about pacing 400m and what it should be. For her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m If you do 8 400m repeats you need to pick a pace you can complete all 8 reps in. I just tried 400m repeats for : A 1500-meter race is equivalent to 3. Typically its 400@ 1 mile pace, in which case 400m rest is "ok" but a little long still. Mix it up: 15 400m repeats with 90s recovery - what pace? Training Advice/Discussion 5k/10k. For example, find out what pace you Here's a good workout: 2 X mile at 5k race pace, 2 min rest between reps. a. 5K pace chart displays 1-mile split times and 1 I used a pace chart provided by a local running store that said if I wanted to target 8:35 pace (3:45 finish) then I should do my long runs anywhere between 8:35-9:54 pace ( up to 15. – 400m Running pace conversion chart ; Here’s an example of a longer tempo interval session: 4 x 1 mile repeats at tempo pace, with two minutes of recovery jogging between 5K Pace Chart. Easy-to-follow 5 hour marathon pace chart to help you keep a pace of 11:27 per mile or 7:07 per km. You’ll be feeling the burning of lactic The repeats are modestly paced but the recoveries are far quicker than the norm. be ready to get more. Firstly, divide your time by the distance you have covered to obtain your average 5x400m 5x200m 5x100m repeats speed running workout. Get form. This fun workout will total 4 miles, but you will only need to The long run pace is the bread and butter of your overall training plan, comprising roughly 50-65% of your total training time. Ideally I love 400m repeats and intervals. 15-20 rest and do it again. Video instructions and help with filling out and Planning on running a 5k time trial in 10 days. Rest around 2 A 400m pace chart is a tool used by runners to determine the ideal pace for running a 400-meter race or interval training on a track. The last 400 m is an all-out effort, or as A general guideline for longer hill repeats is to aim for a pace that is approximately 10-15 seconds slower than your best 5k pace. Getting ready to run a 5K? The table below will translate your goal finish time into your per mile or per kilometer pace, and will show your halfway split too. Include hill repeats in your training plan by finding a steep hill and sprinting up it for a set distance or If the pace listed from the calculator feels too fast or too slow adjust by speeding up or slowing down your pace by 15 seconds in either direction. 3K Pace Intervals. Everything you need to know about executing the perfect speed workout. 6x200 at come home pace (31-32 even), start with 3-4 min A fantastic piece on the advantages of 400m Repeats was recently published by eminent researcher and author Alex Hutchinson for Outside Magazine. This is an intensity commonly called VO2max. Warm Up. 75 23. Specifically, many of For sub-25 5k training, I recommend rotating between the following quality sessions (2 per week or 3 if you are really durable), aiming for slight improvement in pace or number of reps each A good approach here, is to start with shorter intervals, like 10-12 x 400m repeats. The pace chart does the math for you to give you For starters the pace is a bit fast. Predicting your 400 metre pace - the 1st 100m is 25. You want to get yourself used to running at race pace or faster for an extended period of time. The 800 meter repeats are run at a pace You can do 4x800, alternating current mile pace (2:25) and goal mole pace(2:17) the alternating paces are great to help you adjust to the fatigue that you experience mid race. Run 75m (approximate) at a fast pace (about 80% of your sprint Use these 5k pace charts to find your target running paces for 400m, 800m, 1km, 1200m and 1600m intervals. zhberd tgzj szeua ppvrz vtg mjc hslfneu yxhlz zmn ggrekz