6 mile mornining run. Evening--1 miles easy warmup, 10 miles at marathon pace (5:35) finishing on the track, then 5 x mile working from 5:25 down to 5:05, 400m jog between reps, 1 mile cooldown, 25-mile day.
6 mile mornining run. Evening--1 miles easy warmup, 10 miles at marathon pace (5:35) finishing on the track, then 5 x mile working from 5:25 down to 5:05, 400m jog between reps, 1 mile cooldown, 25-mile day.
It is not the best or fastest workout I've ever done but sophomore year of high school, during cross country season, we did 10x500m at 1:38-1:40 with 30 sec. recovery. I just remember that as the hardest workout I've ever done because it broke me on a whole different level that I had never experianced before.
this one seems super painful, mine was 3x300 at 37 seconds with 4 minutes recovery, i don't even remember doing he last run because I was so destroyed by it. this was indoors when my 400 pr was just about 50 seconds, so it was pretty much 400 race pace
2 10 minute drills (start a 200 on every minute, had to hit somewhere around 32 seconds) I don't remember all of my splits, but by the end I was running 45-50 second 200's.
Also, any workout with the word 'tempo' in it makes me miserable.
Indoor track, training for the mile.
4 x (600, 300)
100m/30sec slow jog between 600 and 300, and 400/2 min jog between sets.
600 @ Mile race pace
300 @ 800 race pace
This was not fun.
20x400m with standing recovery time being the time of the last interval. I started the first few at 70ish, but it quickly fell to my tempo pace of about 84 seconds per 400m.
This was done on a black track in the middle of July, temperatures over 100 degrees, with no ice or cold water/gatorade.
It was the only workout in my life when it hurt more to stop than to keep going.
My toughest workouts all occured before I knew how to train. When I was in high school, I pretty much figured that every rep should be run as fast as possible. This made our weekly 8-10X400 workout pretty painful. My times would look something like: 56, 59, 63, 65, 66, 67, 68, 69. I absolutely dreaded 400 repeat days, but now I realize that I was just turning a run of the mill workout into a painful experience for no reason.
Ive always struggled on Daniels' step down tempo runs. ex 4 miles T, 4 min E, 3 miles T, 3 min E, 2 miles T, 2 min E, 1 mile T. even using the adjusted tempo chart its still really hard
my sleeper pick was a high school workout. 8x200, 1 mile hard, 8x200, 1 mile hard with 200m jogs between everything. its only 4 miles but the miles are incredibly painful. this reminds me that I should do this workout next week for 5k training
3 mile tempo 2 min rest then:
200 (800 race pace), 30 sec rest, 400 (mile race pace), 1 min rest, 800 (2 mile race pace), 2 min rest, 1000 ( 2 mile race pace), 3 min rest, working down the ladder again with rest times cut in half.
Sucked balls.
I have a large penis.
12x400s starting one every 2:30. Hardest workout I do, but it hardens me mentally. Not looking forward to 20x400 starting one every 2:00 in college.
For me it was a 7 x 1400 meter effort at 5K race pace. Think I was "done" after six of them, and shortened the last to a 1000 or 1200. Crazy Pfitzinger & Douglas marathon training (might have been prescribed as 7 x 5:00 @ 5K pace)
Hardest workout we do happens once a year in the middle of xc season and it goes like this
2k - each lap in 70's
1 mile off track - 6 mins
1600 - 68's
1 mile off track - 6 mins
1200 - 66's
1 mile off track - 6 mins
800 - 64's
800 jog on track
400 - 56-60 (whatever you have left)
No stopping at all...it sucks
100x100 every 30 seconds I think it was more mentally tough knowing that you had a 100 repeats ahead of you.
40x400 in sets of 5 with 100m jog in between each 400 and 400 jog between each set. Average pace 75s. Hurt like a btch....was trying to do the 60x400 like Quenton Cassidy lmao but at a slower pace obviously
wwwwwwwat? wrote:
3 mile tempo 2 min rest then:
200 (800 race pace), 30 sec rest, 400 (mile race pace), 1 min rest, 800 (2 mile race pace), 2 min rest, 1000 ( 2 mile race pace), 3 min rest, working down the ladder again with rest times cut in half.
Sucked balls.
That sounds like a good workout. I might have to give it a try.
metally tough wrote:
100x100 every 30 seconds I think it was more mentally tough knowing that you had a 100 repeats ahead of you.
What pace?
metally tough wrote:
100x100 every 30 seconds I think it was more mentally tough knowing that you had a 100 repeats ahead of you.
york
two of the most physically taxing workouts i have ever done were huge in terms of mileage.
1) 4x(2mi/1mi), 90s recovery all the way through. averaged 5:11s
2) 20k, alternating Ks with HM/MP. avg 3:31/k, odds were 3:35ish, evens were 3:25ish.
took a few days after those to feel right.
Split 4s were bad news:
200 - rest 30 seconds - 200. 200 times added together should equal your 400 PR +/- 1 sec. 4 repeats with full recovery (8-10 min). Probably sounds easy for a distance guy but this would destroy us sprinters.