during senior year of cross. I have my guys (I coach) do this now.
Keep in mind it's usually 90-92 degrees when we do this in August.
4M in 26:00
3M in 18:00
2M in 11:00
1M in 5:00
rest is 6-8 min. standing rest.
Another toughie...
7M cutdown continuous run.
7:15-7:00-6:45-6:30-6:15-6:00-5:45. Harder than it appears.
8x4:20 bong rips
I've done 20 x 400 numerous times. I usually hit 68-69 on the 400s when my 1600 PR was around 4:20 (I live and train at 5000ft). "Jog" lap between in 1:40-1:55, with two laps at the same pace after every four. NO WALKING, not even a step. Comes out to be 11.5 miles counting the warmup and cooldown. I consider it a pretty good workout for a HS kid.
I also did a 4 x 400 workout which was pretty easy at first because I under estimated myself, but I made it count later. 59.0, 58.1, 55.7, 55.6, with a little over 4 minutes between each. I was happy with it since I don't train much for speed. It's funny because I had only split 55.0 in a relay earlier that season.
xc-8 mile tempo run at 5:35-5:37 mile pace (hardest workout ive ever done).
track-14x200s at 29-30 sec with a 30 sec rest (very short but really tough.
and
6x1000m at 5k pace or slightly faster with 2 minute recovery, 7 min rest after that, then 4x300's at 800 race pace with :75 seconds recovery.
Dweedle wrote:
During x-country, 5 x 1 mile on the track, averaging 4:50 to 4:55, with 7 mins to run the mile and jog the recovery. Did it every Monday. Lots of people were staring at the ground right before that workout.
We did an almost identical workout. It started as 5 x 1 mile, first one at 95% effort (about 4:45..on a cinder track), the next 4 at 85-90% (~5:00), with decreasing rest between each one (5 min, then 4 min, then 3 min, then 2 min).
We all finish completely wiped. Our coach congratulates us for finishing, and then immediately tells us to jog for 15-20 min and come back with our racing flats. We were going to run one more mile in the same time as our first one. We thought he was joking, but I think pretty much everyone on the team hit the time. It's a brutal way to do a 6 x 1 mile workout.
The dreaded maintenance mile.
It was during my recruiting trip to the University of Oregon. The workout is called the 30th Avenue drill. You start off with a 3 lapper around the track (went out in 3:24), then five mile tempo run (5:20 pace) up over 30th Avenue in Eugene, then another 3/4 mile on the marked road (3:24 for this split) then a 5 mile mile tempo back to Hayward Field (5:20 pace) then finish up with a 3 lapper in 3:24. It was the only time I've ever pissed blood after a workout.
10 x 440 yards in about 61.5 average with 60 second rest between each.
one of many... 1200 over steeples, 800 flat, 800 over steeples, 800 flat, 1200 over steeples
2 mins recovery - went 3:41, 2:20, 2:27, 2:20, 3:45...jogged a lap and puked
8 by 400 and 4 by 200
66
65
64
63
62
61
60
57
28
27
26
25
90 second recovery
Doing the prom queen doggie style in the bathroom after 6 shots of Jim Beam, 6 beers, and 6 b-loads, while track geeks sipped punch and compared their interval times.
6x800 in sub 2 30 over rolling terrain(r2 min), and then 10x300 steep hill repeats with a jog down recovery. that workout was brutal
24 x 200 in 32 and lower with a 55 second 200
jog to equal a 90 second 400. Goal was to do the
48 laps at 6 minute pace. The 200's were 32or less
and the next 200 had to bring us to the start
at the 90 second pace. Often the last one was around
25. Killer workout and greatest building block of
the winter. Result was a 36 min. 6 mile full of 32 second
200's. Killer man. Resulted in a 4:04 1500 in grade 10.
2 x 600m off 10min.
Puke after the first one. Feel like puking after 300m of the second and feel like you're carrying a safe. But you've still got to run 300m as fast as your little legs will carry you - can't just gut it out in the way you can with long hard sessions.
I once did 50 x 100m.
Quentie Fish wrote:
runsc wrote:20x400 with a 400 jog in between
we alternated the fast ones, one had to be under 65 the next fast one under 75. The last 5 were a you know what
yeah i did that workout once. but then i did it again, and then a third time...bitch.
...barefoot, in a field, pissed blood afterwards.
pain face wrote:
xc-8 mile tempo run at 5:35-5:37 mile pace (hardest workout ive ever done).
So this is what I don't understand, how could a tempo be the hardest workout you've ever done? Maybe mentally, because it is hard to concentrate, but if it was really a tempo other things should have been harder.
Shouldn't all of your anaerobic work have been tougher than a tempo?
If it really was the hardest than you clearly went anaerobic and missed the point of the workout.
My coach used to have the 4 X 800 squad do 2 X 600 at all out pace with 400 jog recovery. It was brutal. I don't recall times, but I remember it being pretty tough. It has to be something about that distance.
Just like everyone else we did repeat 400s, but that distance just seemed so natural. The 600 just sucked. It didn't make any sense to me that this workout was so hard, but it was. Dreaded it every year.
We also did the meet grinder. Repeat half miles over the cross country course. 3-5 minute rest in between.
12 x 300m in 45 seconds each. If you missed the time on one, you had to rerun it.
30x400m avg of 67. Rest was my partners run and he was averaging 72's. The girls soccer team practicing on the infield felt sorry for the 4 of us doing it, but it was memorable!