that's almost a marathon on the track
that's almost a marathon on the track
100 x 100m might be called dumb.
but if you are in shape and you just stride them out and recover there are much stupider workouts
among stupid accepted workouts is the 22 miler for the 800m guy. arthur lydiard and peter snell are the culprits. you can't run 141 doing stupid crap like that.
12 to 15 milers once in a while, sure.
probably the all-time worst workout that people do is the
repeat 400s . say you have a talented guy that can run 3:50 1500m. get him to run 12 x 400m in 58-60 seconds with short recovery - he'll most probably be ruined for the season after that.
on the other hand, the above workout is fine for sub 4 minute milers - even then you don't want a guy doing repeat nasty oxygen debt stuff when your off your game.
it's about over taxing the system. long sprinters, which 800m runners are, will burn out with the ultra-distance stuff.
and everyone will burn out with too much anaerobic short recovery work.
with that said, it is the anaerobic short recovery work, in the right amount that brings you to your peak quickly.
Run 'til ya drop
My coach had us do 8x800 with 15 seconds rest... Which isn't terrible, but if you're only getting that much rest you may as well just do one continuous run...
Too often people see a workout (especially now in the internet era), don't really understand the purpose and think just doing the volume is enough. i.e with the above (8x800m), that might be okay if broken into sets of 2 (15sec,3minutes), where the first is done at Threshold/XC pace, the second faster (5kRP) , or even vice versa. This can be a transition to a tempo-change session (4 x 1600/3min rec or more) where you do the same.
Too often sessions are seen in isolation as if they have no (or little) relevance to preceding or following sessions. That is the problem with the "what can I run for 5k" threads to which UK coach was alluding. Workouts don't stand in isolation, to be effective they should be related to other workouts or where is the progression? This is patently self-evident, but you wouldn't know it based on the workouts often reported here - or that the posters (often HSers) don't see the "big picture" of WHY they are doing said workout and how it fits in with other workouts.
Crossfit
600m ÷ 200m(100m + 200m)=?
AM: 5 Mile Tempo (no warmup or warmdown)
PM: 2 Mile Warmup, 32x100 strides, 5K on track at tempo, 8x400 @ 63 w/ 50m jog, 1200 all out, 5K tempo, 24x100 strides, 100 burpees, 5 min jump rope, 5 mile warmdown
It obviously doesn't matter when you get mileage in before a race, just that you get it in.
on a serious note: anything involving running with weights on your body
this includes that guy who thought he could break the WR in the marathon by running faster each race and with heavier weights on.
End of XC workout: 4x1600 with 3:00 jog. 5:08,5:00,4:57,4:32. Mile PR was 4:26 at the time.
I felt overtrained for over a week after this workout and bombed at State.
The dumbest workout I've ever done was probably running.
3x(20x400) with 110 yard jog between intervals and 400 between sets.
But then again John L Park is a tool soo.....
How's your running going, NotAustin18? Are you still doing ultra high mileage training? Have you set any PRs lately?
this is right on the moneyI did a 12 x 400m workout at 3K pace and it cooked me...7 days later I'm still trying to reset back to normalso what's the deal? I thought this was the type of workout you do at goal pace to induce a peak? Is the solution to run it at a less intensity? Or to increase the length of recovery?
longjack wrote:
100 x 100m might be called dumb.
but if you are in shape and you just stride them out and recover there are much stupider workouts
among stupid accepted workouts is the 22 miler for the 800m guy. arthur lydiard and peter snell are the culprits. you can't run 141 doing stupid crap like that.
12 to 15 milers once in a while, sure.
probably the all-time worst workout that people do is the
repeat 400s . say you have a talented guy that can run 3:50 1500m. get him to run 12 x 400m in 58-60 seconds with short recovery - he'll most probably be ruined for the season after that.
on the other hand, the above workout is fine for sub 4 minute milers - even then you don't want a guy doing repeat nasty oxygen debt stuff when your off your game.
it's about over taxing the system. long sprinters, which 800m runners are, will burn out with the ultra-distance stuff.
and everyone will burn out with too much anaerobic short recovery work.
with that said, it is the anaerobic short recovery work, in the right amount that brings you to your peak quickly.
submissive male secretary wrote:
How's your running going, NotAustin18? Are you still doing ultra high mileage training? Have you set any PRs lately?
Nah man, just running once a day 6 days a week for 60 mpw. The high mileage took its toll mentally. I felt really strong aerobically, like I could just run forever, but there aren't a lot of routes and trails here so it got so repetitive I just couldn't handle it mentally.
I did a short 3 day taper and a 5k road race which I won by over a minute and a half in 17:44, so with competition probably could've run like 17:10. Not bad for no speed work since my pr is 16:53, then I took a 2 week break and started up again. Right now I'm just doing singles. I might try to go back to mega mileage some time, but I'll wait until I move out to somewhere with more trails and more routes so it doesn't take as much of a mental toll.
Until then I want to give the singles a good try, not sure if I want to bump to 70-75 mpw and do half marathon training or stay at 60 mpw and do 5k training but I haven't started specific workouts yet so I still have a few weeks to decide. I change up my training plans so much that if I manage to actually stick to one for awhile I think it could pay off pretty well, so I'm excited to see what happens under my current training schedule if I stick to it for a few years before saving up enough to buy a house and move out.
vmmmm wrote:
this is right on the money
I did a 12 x 400m workout at 3K pace and it cooked me...7 days later I'm still trying to reset back to normal
so what's the deal? I thought this was the type of workout you do at goal pace to induce a peak? Is the solution to run it at a less intensity? Or to increase the length of recovery?
longjack wrote:100 x 100m might be called dumb.
but if you are in shape and you just stride them out and recover there are much stupider workouts
among stupid accepted workouts is the 22 miler for the 800m guy. arthur lydiard and peter snell are the culprits. you can't run 141 doing stupid crap like that.
12 to 15 milers once in a while, sure.
probably the all-time worst workout that people do is the
repeat 400s . say you have a talented guy that can run 3:50 1500m. get him to run 12 x 400m in 58-60 seconds with short recovery - he'll most probably be ruined for the season after that.
on the other hand, the above workout is fine for sub 4 minute milers - even then you don't want a guy doing repeat nasty oxygen debt stuff when your off your game.
it's about over taxing the system. long sprinters, which 800m runners are, will burn out with the ultra-distance stuff.
and everyone will burn out with too much anaerobic short recovery work.
with that said, it is the anaerobic short recovery work, in the right amount that brings you to your peak quickly.
That is the type of workout you run at current pace, not goal pace.
The Facebook Workout wrote:
600m ÷ 200m(100m + 200m)=?
900m (+200m jog)
tacomafan wrote:
Had a teammate in college. He said in HS his coach had the distance runners (2 milers) once do 110 X 110yds.
Classic York HS 1970's
pretty much everything going on in this video:
Canova had me do 20 miles/day for eight to ten weeks all at steady pace. My legs felt kind of stiff after but I successfully added several minutes to my 10k time.