Is this workout to hard for a high school runner

No, but it might be too hard.

Daniels would prescribe about equal TIME jog for 2-mile-paced work. (He actually uses equal time rest for 5k pace, and this is more intense, so...) So, if the 800 takes 2:30 (for a 10 minute 3200 runner), then the rest would be about 2:30 for that interval.

If this is a workout they are prepared/rested for, go for it. If they are worn out, prepare for crappy times and muscle strains. My $.02

lkj wrote:

As a coach I am planning on giving this workout to my 2 milers. 400-800-1200-800 with everything at their 2 mile goal pace with 60 seconds rest between each rep. Is the 60 sec. rest too little? They are all in shape.

I'd say it looks a little too hard. Obviously that depends on how much mileage they're running and the training they've done up to this point, but if it were me I'd back things down a bit.

I'd change it to: 400-800-1000-800-200 w/1min rest after the 400 and 1:30 rest after everything else. That's still a pretty tough workout, but one they should definitely be able to complete and gain confidence from. In my experience most high school runners don't react well to failing workouts. It shakes their confidence too much and drains their enthusiasm for training. Better to undertrain them a little bit and have it be a positive experience.

Try this instead:

@ two mile pace

200,400,600,800,1000,1200,1600,1600,1200,1000,800,600,400,200

With a 400m jog as the rest.

lkj wrote:

As a coach I am planning on giving this workout to my 2 milers. 400-800-1200-800 with everything at their 2 mile goal pace with 60 seconds rest between each rep. Is the 60 sec. rest too little? They are all in shape.

That's pretty much a benchmark session. If you are a few weeks out from a target race could be a good one provided the athlete is well rested going into the session.

Early session or on a regular basis? No as it is basically race effort

Where is this hard place that you run to?

it's fine with more rest.

400 (1:00)-800 (2:00)-1200 (3:00)-800 (2:00)-400

lkj wrote:

As a coach I am planning on giving this workout to my 2 milers. 400-800-1200-800 with everything at their 2 mile goal pace with 60 seconds rest between each rep. Is the 60 sec. rest too little? They are all in shape.

it's almost a race effort

Lamb Cannon wrote:

Where is this hard place that you run to?

You can only run to that place if you are in high school.

I see a different issue with it than the others.

If they are racing a 2 mile race on a regular basis which is very close to VO2 Max, it doesn't make sense to give them a diet of VO2 Max workouts.

The volume is 3000 meters of work. I'm not sure why anyone would think this is too hard for someone who races further than this without any rest.

Yeah, they can handle that but what are you trying to accomplish with the workout? They are already familiar and adapting to that same stress in their workouts.

Try long reps at 10k pace, or shorter reps at faster than goal pace. Change it up in training.