Most Badass Workout you did in High School

This sounds like a York Monday xc workout, the 3 mile warm up, 25 quarters (usually done under 70 with last a full speed), 10 sprints and 3 mile cool down. Who you, scarpa?

former cowboy wrote:

3x800m at 2 flat or under- and you can't run 4.10 for the mile? you're doing something seriously wrong.

Fuck you, I'd like to see you make up monster workouts off the top of your head, then find the corresponding PBs as well.

Keep in mind that at the time, my PR in the 400 was 59. I did 17x200 all between :29 and :32 with 30 seconds rest between each one. Played a couple games of 1-on-1 after too. Legs were a little sore the next day.

If I can remember...

3 or 4 x 1600 in low 4:40s with the last one around 4:37. Mile jog between each. Pr was 4:27, 3200m Pr was 9:36. Lots of crap like that. Another good one was 6-8x800 in 2:12-15, standing rest between each till HR down under 120 (1-2min), 800m jog between sets of 2. 800 Pr was I think 2:06 at the time. Mmmmmm...yummy lactic acid.

Alan

40x200m it was whack! they were around 35-37 on grass if i remember correctly.

5X5X400, each set of 5 going 80, 75, 70, 65, 65. 60 seconds in between each rep and 3 minutes between each set. We did this two days before every meet. That was when I was 16, running 2:08. I credit those workouts for stopping me from doing better that year.

One that people always bash our coach for giving us is 48x200 (6 sets of 8) with declining rest (1:45,90,75,60,45,30) averaging 31-32. The numbers always seemed crazy to people, but when you take a closer look at it, its basically a variation on a typical threshold workout. The toughest we ever did was probably 24x400 (3 sets of 8, alternating every other one over hurdles - steeple practice) with 60 seconds rest (400jog between sets), averaging 65 (pace stayed the same over barriers). Also a fun XC one was a spin-off of a BK workout - 2mile WU, mile@5:30, mile@6:00, mile@5:15, mile@6:30, mile@5:15, mile@6:00, mile@4:55, 2mile CD (all continuous, no stopping at any point).

Sophomore track: 8 x 400 with 90 seconds rest....61,60,60,60, then 4 mins rest, then 60,60,60,59. all this solo.

Junior XC: solo 3 x 1 mile in 4:39, 4:40, then 4:38, over moderate rolling hills.

still a junior.

4 miles hard (we thought that was the whole workout).

3/4 mile, 1.5 miles, 3/4 mile

Followed by 1x440 and you had to keep going until you broke 72 (on a cinder track). It only took me 2 tries, but, I was a 51. quarter miler and 2:00 half miler.

Or I did not race the mile? I ran my 4:27 after the state meet going through in 3:27 and closing in 59. I ran the 3 x 800's sort of on accident during a steepel workout.

Hey Broadway Joe, you think that is a made up workout? Bring the noise.

I am (was) a Sprinter..PR 10.8 100 meters 11.01 FAT in HS

"Pole Progressions"...early season conditioning for "speed Endurance"

Each distance was followed by the corresponding distance jogging...and we were yelled at if we did not jog

Half mile warm up

stretches

15 minutes of sprint drills (high knees, but kicks, etc..)

then the "pole Progession"

100 in 13 then jog

200 in 28 then jog

300 in 45 then jog

500 with the first 400 in under 60.....no time requirement for the final 100

8 minute rest

300 in 45

200 in 28

100 in 13

8 minute rest...then back up and back down

1/2 mile cool down, stretch

Coach called it "pole progressions" because in the winter when there was snow onteh outdoor track, we did it in the parking lot and we used the light poles in the Parking lot that as 100 meter markers..thus 1 pole is 100 mters, 2 poles are 200 meters and so on

Ed

I believe very few of these workouts.

vh wrote:

Outdoor track senior year:

1600: 4:41, 5 minutes rest, 4x400 62/61/62/61 (90 secs rest)

1 hour later at a tri-meet 4:45

My 1600PR at the time was 4:36 and 400PR 59.7.

I was very satisfied with that.

BULLshit. You don't sound like you're lying, but there is no doubt in my mind that you are mistaken.

spike grant wrote:

3 x 800 w. 8 mins rest solo

1:59.2, 1:59.8, 2:00.9

junior year on hs, too bad my pr's that season were only 1:58.5, 4:27. I ran the steeple at the end of the season, running 9:44 @ the state meet. I did not make out 7:45 4 x 8 team.

More bullshit.

25 x 400 w/ 100m jog rest in :75.......It was my junior year.....I was pretty proud of that.

My high school ran 7:45.01 in 1992 @ the Hartford Invite which was the fastest US HS time that season. My 1:58.5 was not needed on our 4x8 team. Team ran 7:47 at the State meet to win and I was 6th in the Steeplechase, breaking out of the 2nd heat.

I am flattered you think it is bullshite, I was quite proud. As was my coach who was a little to excited, hence me even trying the workout to begin with. It started with a 800m time trials and led to me running to more 800's.

Needless to say, I probably underachieved in HS. ran about 30-40 miles a week and we were more focused on team titles and relays, and academics, chicks and partying.

16x400 w/100 jog

all around 80

(girl)

we did 4x1.2-miles once, too. that was also difficult, but we did the 400s workout every year, so it sticks out more.

2 sets of 300m, 200m, 100m, 300m, 200m, 100m, 400 - all off 100m jog rest, with 400m between sets.

Ran :44's, :29's, :14's, and :55's.

Ended up running :49, 1:53, and 3:58 (1500m).