Anbessa wrote:
Oldsub4, As someone has stated, peak workouts ought to be on the schedule soon. Any particular workouts that are most effective for a miler? And if so, is there any real difference in 7 days out vs. 10 days out? Thanks again!
Anbessa
For a miler, other than racing there were 4 workouts that helped me peak. One was the 1000-600-400-200 ladder at faster than race pace with a decent amount of rest in between. Another was a 1200 alone with no pace help, followed by 3*400 faster than race pace. lastly would be just 4*400m around 2 seconds faster than race pace with 3min recovery. By far the workout that was the burner, that really told you were you were, was 3*800m with 800 jog in between. race pace +4 seconds, race pace, race pace - 4 seconds. I can remember thinking from some shorter interval work that i had done fast that i might be in 336 shape, and I did the 3*800 in 200, 156, and then totally blew up and ran 200 again....surely enough i was in 340 shape...I saw someone knock this out in 156, 152, 147 and they ran 331....fairly good "cut through the BS" workout.
For 800m, you have to do the 600-400-200-200-200 workout faster than race pace. Another workout that i liked was 2*400m faster with only 5 min rest...like for a 1:50 800m guy you might do both in 49-50. Lastly would be 5 or 6*300m with 500m jog at faster than race pace....
Last 7 days you turn down both the volume and intensity...these workouts are for 10-20 days away from the championship event. You really only need 2-3 workouts like this per season plus a few races to zip you up...then it is just rest and running fresh than makes you hit a peak.