We would do this at the beginning of workouts in college before progressing to longer, harder repeats. Something similar that we would also sometimes begin a workout with would be 2 miles of alternating a hard 20 with floating a 200.
We would do this at the beginning of workouts in college before progressing to longer, harder repeats. Something similar that we would also sometimes begin a workout with would be 2 miles of alternating a hard 20 with floating a 200.
That workout has been around for as long as track has been around.
If you judge it right you can get in about 100m per sprint. So 200m per lap. So, if you do it right you should be sprinting 13-15 seconds, jog about 20-30 seconds. Good for developing leg speed and neuromuscular coordination(teaching your body to run fast). Lydiard used to advise something similar, flying 50s and also flying 100s. Sprint one, jog one, etc. Good way to "peak" your legs for an upcoming race.
Alan
We call these "hollow sprints." A good workout.
Some similar workouts for those of us who never touch a track:
1) Pole sprints: Sprint from one light or electrical pole to the next. Jog one, spring one, etc. Should be about a tenth of a mile.
2) Block sprints: Sprint one block, jog a block, etc. A normal city block is about a tenth of a mile.
3) Countdown timer: Set your timer to beep every 15-20 seconds. Sprint one, jog one, etc.
Alan
Did them in high school, we called it "Ron Clarke fartlek" because the legend was known to do that workout.