Good speed workout in hot weather?

Overly complex and long. You could get the same results with half the volume.

faster recovery wrote:

Overly complex and long. You could get the same results with half the volume.

Could you be more specific? Joe Newton's runners completed this workout so why not my team?

shstmxc wrote:

faster recovery wrote:

Overly complex and long. You could get the same results with half the volume.

Could you be more specific? Joe Newton's runners completed this workout so why not my team?

Why not copy anyone better?

common sense is uncommon wrote:

shstmxc wrote:

Could you be more specific? Joe Newton's runners completed this workout so why not my team?

Why not copy anyone better?

Their team was the best.

Bump

shstmxc wrote:

common sense is uncommon wrote:

Why not copy anyone better?

Their team was the best.

Not because of that workout.

common sense is uncommon wrote:

shstmxc wrote:

Their team was the best.

Not because of that workout.

Then give me a suggestion

A speed workout is max running for 8 seconds or less with a recovery of at least 90 seconds.

Bump.

The real question is, what is your goal from the workout?

It looks like you're trying to blend speed development with VO2max development, which is dumb IMHO. I don't care if Joe MF Newton used it.

4000m of mile pace work is fine for runners who have built up to it, but the goal of this workout for XC (I'm assuming) should purely be speed development. Do full recoveries across the board. 60-70 seconds, no less.

If you want to blend VO2max and speed into the same workout, a better suggestion would be:

4-5x1k w/ 2-3 min rests, 5 min break, 6-8 x 200m w/ 60-70s rests

This shouldn't be a first workout. They need to have done some foundation speed and threshold development ahead of time.

jewbacca wrote:

It looks like you're trying to blend speed development with VO2max development, which is dumb IMHO. I don't care if Joe MF Newton used it.

You would be kicked off the team with that attitude!

Although he was rude about it, that poster was more or less correct. No need to tamper with both the rest variable and the speed variable. Since its early in the season (I'm assuming), and its only 20 x 200, you could probably do these all at around mile pace. And I wouldn't make that last set only 15 seconds rest. At that point its really not developing anything for you, stick to 30 by the end. Other than that it looks solid.

Except for the last 200 being all out. Not much purpose in doing an all out rep at the end of and early season workout. Not many benefits, and adds unnecessary strain on muscles which have put in 19 solid reps already.

A few more of these and you'll hate running and quit like 99% of York's runners do after high school.

Joke Newton

York Blows wrote:

A few more of these and you'll hate running and quit like 99% of York's runners do after high school.

Joke Newton

Way to belittle his program and runners a**hole.