That's a solid workout but not sub-4:20. Probably 4:24-26-ish
Try 2x(5x300) with 100 jog between reps and ~400 jog between sets. Do the first three at your current PR pace and try to go a little faster on the next set, this will help you get ready.
That's a solid workout but not sub-4:20. Probably 4:24-26-ish
Try 2x(5x300) with 100 jog between reps and ~400 jog between sets. Do the first three at your current PR pace and try to go a little faster on the next set, this will help you get ready.
Be careful Sham. Mental toughness is a resource like anything else. Too many bleed runs and go-to-the-well repeats might mean you won't have -it- in the big race.
Sham 69 wrote:
I did 20x200 with one minute rest.
I averaged 33s but closed in my last three at 30, 27, 28. I'm so surprised I could go fast even though I was dead tired.
Anybody else love running 200s?
4:35; you need to get those reps to 29, then drop to 28, 27, 25; then you can consider 4:15, but no faster.
Sure.
26.22 * 9 = 235.98...
Essentially 3:55:59
My marathon PR is 4:09:58 (9:31 p/m regard)
Eliud finishes technically.. 1:56:18!
Ahead of the next one
Just curious, will you change your mind, if the 1:00 rest is 200m jog rest? Because I actually did a similar workout the other day, but with a brisk jog rest.
i'd say about 4:25, work the average down to 32-31 and don't focus too much on flashy last 3 reps and you're pretty much there for your 4:1X if you believe though.
George213 wrote:
Just curious, will you change your mind, if the 1:00 rest is 200m jog rest? Because I actually did a similar workout the other day, but with a brisk jog rest.
Absolutely. Completely changes the purpose of the workout. A 200m jog will probably be a minute or less, and your heart rate/ breathing won’t get nearly as low as it would with the rest. It’ll change it from mostly an anaerobic workout to a more aerobic/Vo2Max type deal.
I think there is no way I could hold mile pace for 4000m worth of volume without any true rest. For me, at least, I don’t think I could see myself running much faster than 3k/2 mile pace for a workout like that.
Sham please change your training bro you hammer your easy runs and do a workout every 2nd day its just stupid
A 200m slog between reps would feel better than a standing rest, though it would take most people more than 1:00. I think you could run it much closer to mile pace than you think.
Sham 69 wrote:
You should feel internal bleeding in the quads upon completion, and have a throat that tastes like penis.
My throat tastes like penis after every run, is there something wrong with me?
You will do nothing of the sort. You will continue to post shyt on this forum and jerk off in your mothers basement. You have a strange desire for attention, much like david45 (the paedophile).
Sham 69 wrote:
I did 20x200 with one minute rest.
I averaged 33s but closed in my last three at 30, 27, 28. I'm so surprised I could go fast even though I was dead tired.
Anybody else love running 200s?
You should be able to do these in 29.x.
I know your PR is a little faster, but a 4:40 miler can do that workout.
Sham 69 wrote:
Hardloper wrote:
What are bleed runs? Is that the 6 x 400 with 100m sprint in between?
You should feel internal bleeding in the quads upon completion, and have a throat that tastes like penis.
Come again?
Are there any alternative descriptions that the rest of us might understand?
It sounds like lactic acidosis buildup, and then something else...