Also I,m trying to avoid recoveries that are too long as we are training outdoors in temps in the 30s F
Once summer comes with warm weather, I'll give him longer rests and higher intensities.
I'm questioning whether I should have him do something like 3 x 1000 or 1200 at slightly slower than race pace to get him mentally prepared or keep it low like the suggested 400s at race pace.
Canada coach wrote:
I'm questioning whether I should have him do something like 3 x 1000 or 1200 at slightly slower than race pace to get him mentally prepared or keep it low like the suggested 400s at race pace.
How about the "1500m predictor":
http://www.brianmac.co.uk/pred1500.htmThis is a great middle distance training session, as you practice what the race will feel like, and get a decent session in at the same time. It feels much more like running a 1500m than lots of 200s, or indeed the Kosmin test
I used to do 20x200 with a 200 jog in about 60 seconds. The repeats were at mile pace to one second under mile pace. This was a pretty good workout, and I would recommend it. In part B do you mean how many could you do in an all out effort? Probably 28-32, maybe more. But 20 seemed like a good number when I was in college.
eurodonkey wrote:
Canada coach wrote:I'm questioning whether I should have him do something like 3 x 1000 or 1200 at slightly slower than race pace to get him mentally prepared or keep it low like the suggested 400s at race pace.
How about the "1500m predictor":
http://www.brianmac.co.uk/pred1500.htmThis is a great middle distance training session, as you practice what the race will feel like, and get a decent session in at the same time. It feels much more like running a 1500m than lots of 200s, or indeed the Kosmin test
WTF is contrainidicted?
Anyway to answer the OP. You can probably do 25-30, if you go really all out, and you run the recoveries in a minute or so. You probably shouldn't do more than 20, maybe 24. After that point it stops becoming a workout and starts becoming a race.
The predictor looks interesting, but probably not accurate running in 32F rain. I decided to do a strength workout of 600s then cheat a little to get a little quicker at the end for the big 800m he's running in late Feb.
Today the runner did
1) 2 mile warm up
2) dynamic stretching
3) light plyometrics
4) 2 x 40m acceleration then 3 x fast 40m
5) 6 x 600m (kick downs) rest 3 mins
1:40 (68)(32)
1:38 (66)(32)
1:40 (68)(32)
1:41 (69)(32)
1:37 (65)(32)
1:38 (67)(31)
rest 4 mins
200m (28.2) rest 3
200m (25.2)
Med ball workout and 2 mile cool down
Seems like a good workout for a HS kid. The fact that he could run 25 at the end shows he has a good 800m in him. 600s shows he should run under 4:20 for the mile.
coach d wrote:
Canada coach wrote:Maybe, but being physically and being mentally ready to go 4:15 are two different things. Last summer, ran a lot (18) 800s, but only 3 1500s and 1 mile.
The 3X5X200 in about 29 is probably about 800 pace. The typical Russian Interval time overpredicts performance, but he was running 3X5 instead of 3X4. That puts projected mile time at 4:12-4:15. You might try for splits like 65-65-65-58. If he tries to go out on even pace splits, he might not believe he can hold it after the halfway point.
Good idea about the pacing. Maybe though a little quicker for the 1200 like 64,64,65,62 for a 4:16 or so.
You guys were right. He ran 4:14 for the mile, then 1:53 for the 800m 2 hrs later.