Just heard a podcast featuring Coach Vigil and this was mentioned; he said it's a good workout that has runners doing first a 100m at mile pace, and then going up to 110, 120, 130 till 200m at a faster rate. But still don't understand how it's supposed to work.
You run the 100m at mile pace
Then you run the 110m a little bit faster
Then the 120m a little faster than that
etc.
Until you run the 200m at nearly all out (400m race pace or faster)
I believe the recovery is to turn around and jog back to where you started.
In his book he figures the pace for the 100 and the 200 and then figures out what each interval should be so that you are increasing at a constant pace for each interval
The 100 is based on mile pace, the 200 is based on 400 pace. Each distance gets subtly faster and longer which teaches you how to finish a mile race. My HS students enjoy the workout and I feel gradually picking up the pace is a great skill in tactical races. He has an advanced version that goes from 200 to 300 in 20 meter increments that I have never tried.
Recovery is 3 minutes
cooker wrote:
Recovery is 3 minutes
I am pretty sure that in his book he says the recovery is to turn around and jog back to where you started for recovery
Yeah, do what Vigil says. BMart and Boris did. They had a great Olympics.
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