Should 400/800 runners do LA work in offseason, such as 2x300 with full recovery? Or is it enough to stick with hills, 1 speed workout and easy/aerobic runs weekly?
Should 400/800 runners do LA work in offseason, such as 2x300 with full recovery? Or is it enough to stick with hills, 1 speed workout and easy/aerobic runs weekly?
In order of importance.
1. Speed and strength - and I mean 100 speed, and strength is deadies, squats, cleans etc, include quality plyos, sleds etc
2. Aerobic running - not a bunch of easy runs, but more intense. A bunch of interval work at 2-3km speed, and 1km intervals on short recovery at 5-7km speed.
3. Diagonals. Look it up. Should do at least 20 of them, get up to 30
4. 200s at 800 speed to help both 400 & 800
5. 100 reps at 400 speed. Not so long you smash yourself with lactic, but enough to keep the lactic ability. Eg 10 x 100 at 400 speed on 60 sec recovery, 2 sets if you're fit
Ok, how about a long run weekly, would u recommend that or should I do tempo/aer intervals instead?
Also, should diagonals be used as a type of strides or is it a solo workout?
Yeah man do some Los Angeles workouts.