1 mile in 4:40 with a 50 lbs weight vest
1 mile in 4:40 with a 50 lbs weight vest
You mean not including actual races? I think 3 x 5k at half marathon pace with 90 sec recovery jog. Or maybe 16 x 1 min at 800 meter pace with 2 min recovery jog.
Of course 26.2 at marathon pace was much harder.
5x500 @ ~73 (400 in 57-58 then cruise in) with 1 minute rest, as a 1:54 800 runner
Russian tempo! (2*200)2. Each 200 is 100 % effort, and when you're done with the first 200 go back to where you finished and go for another one (about 10 sec break). Have 10 min rest in between the sets!
3x(400-300-400) with 1min in between and 6min between sets. Best ran was 52-38-56
"The Michigan" is pretty rough
1mile hard
1.5mile tempo
1200 hard
1.5mi tempo
800 hard
1.5mi tempo
400 all out
This was done with about 100-200m walk/job rest.
20 miles, fartlek first 10, intervals second 10
F.I.T.
Hard just for the change in pace
5mins 5k pace - 30sec Jog - 1min mile pace
Reduce the 5k segment each time
or
Hard for pure distance and increasing effort when fatigued
1M Easy
16M @ Marathon pace
5k @ HM pace
5k @ 10k pace
1M easy
or
For pure stupidity
5,4,3,2,1 laps with steeplechase barriers (inc. water jump) @ race pace w 45s recovery. But...got to the track late no it was dark no flood lights. Barriers in the dark are scary!!!
Going in to the workout I had just run a 3:58 1500m, already a p.b, but 2 weeks later lobbed 7 sec off in one go, the workout indicated I was ready, but I didn't know what we were till my mate told me after warming up:
1 x 800m : 1.58 400m jog
2 x 400m : 59,58 200m jog
4 x 200m all 27 200m jog
8 x 100m all 13 100m jog
loved it, but god it was tough
formercollegeguy wrote:
Might sound silly, but the hardest ones for me were the fast 400's with little rest.
4x400 w/ 60 sec rest - 59,57,59,61
4x200 w/ 200 jog - Fast (forget what they were)
OR
6x400 w/90 sec rest - 60,61,61,60,61,61
100% hardest track workouts ever done. However, we did some massive hilly road workouts in college. 10 mile hill tempo or 12 mile hill tempo...these would always a race.
If you don't mind me asking was this in your strength period or peaking period? Also what were your times in college?
mfw hardest workout you'll ever run:
THE LUMBER JACK
4 X (4 X 400 sub 70 with 1 min rest, then a 10 minute tempo at 5 min pace)
YOU SHALL NOT SURVIVE
My sophomore year in college;
400-53 5 min rest 300-38 3 min rest 200-24
10 min rest
400-51 5 min rest 300-39 3 min rest 200-25
Sounds like Zatopek only he was never that easy. Reputed to of run 100 x 400m @ sprint effort
kod3200 wrote:
mfw hardest workout you'll ever run:
THE LUMBER JACK
4 X (4 X 400 sub 70 with 1 min rest, then a 10 minute tempo at 5 min pace)
YOU SHALL NOT SURVIVE
16x800 at 2:25-2:28 with 2:30 rest between each one. Did them on grass - rough!
4 sets of 5x400 @ 63-65 with 150m jog between each interval and 300m jog between sets.
8x200 (indoors) at 26-27 with 400m jog in between.
10x400 @ 60-61 with 300m jog rest.
AM: 15 min warmup, 40 mins at half marathon pace, 15 min cooldown
PM: 15 min warmup, 5x2k at 10k pace with 400m jog recoveries, 15min cooldown
Neither of those are too hard by themselves, but doing them in the same day was tough for me.
5x400 w/2min rest, in 60, 59, 59, 58, 62.
I thought it would be easier than it was, because I had done 10x300 w/90sec rest in 45 2 weeks before and it felt comfortable. It was not easy. That extra 100m makes a huge difference.
8x800 in sub 2:20 on a hilly cross country course with 60 seconds rest
3 minute recovery
8x400 on a flat portion of the cc course in 65 with 45 seconds rest
I wasn't tough in the "laying on the ground puking" kind of way, but it was very tough mentally to just keep cranking away at that pace at 6am in the dark. I was proud when I was done.
A long run on a treadmill because of bad weather!
8 mile run,
no slower than 6:30 pace,
20lb weight vest with 2x 5lb arm weights,
15 burpees every 1/2 mile,
1 x mile at 400 meter pace