You’re pretty much the exact same speed I was in HS. That’s a fairly tough workout, but it looks worse on paper. Your 3200m pace is 73, so 70 isn’t that much of a stretch. Just make sure you’re not too fast on the first few and you should be okay.
You’re pretty much the exact same speed I was in HS. That’s a fairly tough workout, but it looks worse on paper. Your 3200m pace is 73, so 70 isn’t that much of a stretch. Just make sure you’re not too fast on the first few and you should be okay.
Jones 12uns wrote:
In all the excitement of XC prep, I think my coach is going mental.
He wants me to do:
10x400m at 70 seconds...
WITH 35 SECONDS OF STANDING REST!!
Is this even plausible to consider finishing as a high school runner (***given my PR's below***)? He did say, and I quote, "I want you to be vomiting this Friday."
Profile:
Have done about 40-60 miles/week during last year's XC season and this past track season, up to now.
6'3 150lbs
53 400m
2:03 800m
4:26 1600m
9:52 3200m
16:25 5K
The bigger question is where does the workout go from here? What is the progression? All runners and coaches get in the habit of throwing together a killer workout without thinking how it affects the next week, next month, etc. They are just throwing stuff at a wall to see what sticks.
It's STANDING rest and I think many are overlooking that part. Your heart rate will drop faster but it's still only 35 seconds.
Alan
+1
CoachBillXC wrote:
You would be better served doing 4 1000s at race pace goal around 3:15-3:25with 3-4 minute rest.
Sdfsdfsdfsdfsdfsdf wrote:
Your workout seems possible.
Want to hear an impossible workout my college coach assigned? And my college coach was the head usatf worlds coach one year and womens relay coach another year.
- 90s at 5k pace, 30s at 800m pace, repeat times 10 with no rest between.
We pointed out to her that meant the workout called for 20 minutes total continuous running at a mixturr of 5k and 800m pace. Since 20m at 5k pace isnt possible, clearly this workout was impossible. She just looked at us and told us to do the workout.
This is hilarious yet so true.
I had a coach who had the most ridiculous and unattainable workouts. E. G. 5xMile at goal mile pace. When I explained that my current mile pace was lower than goal pace, lt alone repeating 5x, I would receive the same blank look.
Er... wrote:
+1
CoachBillXC wrote:
You would be better served doing 4 1000s at race pace goal around 3:15-3:25with 3-4 minute rest.
-2
Not for a 1st workout of the season
The 400 m at 400 m pace is what makes this gold!
Jones 12uns wrote:
He wants me to do:
10x400m at 70 seconds...
WITH 35 SECONDS OF STANDING REST!!
Profile:
4:26 1600m
9:52 3200m
If you can do 4:26 1600, this should be easy for you. 10X400 is not that much.
My HS coach loved 400 workouts, every Wednesday it was like church on Sunday, almost a religion for him. First week in September we did 12 and added 4 each week. (most I did was 32 jr year, so & sr years hit 28 for last session) So, it is a bit early for you to be doing speed work for X-C. My projected splits were 70-75 ( I hit 72's like clock work when I got into the grove) Last one of the day had to be your fastest, usually sub 65, but in college that became 68-70's with sub 60 finish. (cut down rest between sets in college and would only do 20)
We did have a minute rest in between. and a 4 minute break between sets of 4. I was only a 2:00 - 4:31 - 10:15 HS.
So, the first time you do it might seem tough but if you never increase the quantity it will seem easier each session.
The question I have as a coach is how does this prepare you for a 5k? That is not simulating the flow of a race and seems to be a workout that just sounds good rather than makes sense. If you're doing short rest 400s at this point I'd think hed have you doing 12 to 16 at more of a threshold/ cut down effort.
I'm 6 4 and at 155 lb I am dehydrated with the flu, its the only way I even get that light. In track I was 165 lb, maybe 164 in top shape.
The guy saying play football is probably noting the 52 second 400 speed, figure in high school gaining 15 lb in a year is possible so 6 3 170 with good speed could be a wide receiver.
As for the workout, its too hard but I guess he wants you to prove yourself.
On a 4:34 mile PR, my 5000m is all the way down to 15:15. I remember trying 15x400 on a similar rest going for 70-72 the whole way.
Given your 2 mile is way off, this might be a workout that you need to improve aerobically. Don't expect 70 but at the very least make sure it's all faster than your 2 mile PR meaning 74 or faster throughout. At the very least a good chunk in the back half of the workout should be approaching 72. 70 may be a bit of a long shot but it's not like it's the end of the world to be hitting 72-73. Now if your coach was demanding 66, good luck doing it without set breaks.
a lot of people responding to this thread seem to be overlooking the fact that OP's coach is assigning this workout in early August, not the middle/end of the season. Given the OP's times, and the fact that he's most likely not in peak mile/5k fitness right now, 12x70 off 35sec rest is a very harsh workout.
you can get through that workout, but its a very stupid workout for early august. 35 seconds rest is a bit low between intervals. This might be a decent workout for october and after you've had 5-6 weeks of speed work and racing leading up to it.
York HS used to do 25x400 with one minute intervals every Monday during XC season. Not sure what they do now with Mr. Newton gone.
my Coach had this short stint in track my senior year where he had use do almost a pavvo type tempo run (He Hated pavvo)
but was trying to prove a point (it was weird) the work out was 4 Mile tempo on track at 5:20 Mile pace) at the time my 5k PR was 16:20 LMAO
Why do you even see a problem doing this?
Your 3200 would put you at 8 laps at 74ea no stopping.
I used to love workouts like this!
Do you want to get good or just be a back of the pack guy?
Time to push your limits!
Do the standing rest with hands on knees and breathe like a madman, you'll probably be fine
Its a very doable workout, I remember doing a simmilar one back in HS.
Jones 12uns wrote:
In all the excitement of XC prep, I think my coach is going mental.
He wants me to do:
10x400m at 70 seconds...
WITH 35 SECONDS OF STANDING REST!!
Is this even plausible to consider finishing as a high school runner (***given my PR's below***)? He did say, and I quote, "I want you to be vomiting this Friday."
Profile:
Have done about 40-60 miles/week during last year's XC season and this past track season, up to now.
6'3 150lbs
53 400m
2:03 800m
4:26 1600m
9:52 3200m
16:25 5K
Hard, but very close to possible, especially given your basic speed.
Jones 12uns wrote:
In all the excitement of XC prep, I think my coach is going mental.
He wants me to do:
10x400m at 70 seconds...
WITH 35 SECONDS OF STANDING REST!!
Is this even plausible to consider finishing as a high school runner (***given my PR's below***)? He did say, and I quote, "I want you to be vomiting this Friday."
Profile:
Have done about 40-60 miles/week during last year's XC season and this past track season, up to now.
6'3 150lbs
53 400m
2:03 800m
4:26 1600m
9:52 3200m
16:25 5K
dude, your 2 mile PR pace is nearly the same. if you're in good shape now, this work out is not a problem.
we're talking 2 more laps.
but if you're not quite in shape you'll suffer.
if may take a few workouts of this type to get mentally confident, adapted.
actually, to progress you want the labs in 68.
You'll be fine, stop whining! That's not that tough of a workout for your prs.