Speedwork Embedded In A Continuous Run

Small doses of ANY pace can be done inside of another run. There's nothing stubborn about it. People do that sort of thing all the time. As for the max session, that depends on the individual.

20 min jog

10 x 100 m accel w/ jog back

5 x 300 @ 800 race pace w/ 5 min. jogging recovery

What's so special about that? Again this is something like what people do all of the time. Most would probably add more recovery after the final 800 (cool down).

Again, not a new idea. People do workouts like this in spikes ALL OF THE TIME. Have you been living under a rock?

Hammer Abbi wrote:

Skuj wrote:

I could even do it in spikes! Because I believe in puttin on spikes, and jogging in them for warmup, on grass.....but that may be another thread.

Again, not a new idea. People do workouts like this in spikes ALL OF THE TIME. Have you been living under a rock?

Yeah, people put spikes on for the whole warmup all the time.

NOT.

Great thread skuja.

If I'm doing a track workout I'll warm up on the track with spikes. My whole team does. Coach says its a good idea.

wonderkid wrote:

If I'm doing a track workout I'll warm up on the track with spikes. My whole team does. Coach says its a good idea.

Lots of people do that. Not everyone though. I leave it up to the individual and I'd say about 50% of my gang warmup in spikes. That way there's less down time between warm up and reps. Helps keep the hr high.

I'm not sure I understand the original question.

Virtually all of my workout are continuous runs. Some include work at 800 pace (or faster) and some include work at, say, 30s per mile lower than marathon pace. Rarely, however, will stop running during a session, except maybe to take a piss.

LEEEERRRROOOOOOOOOOOOOOOOOOOYYYYYYYYYYYYYY

JENNNNKINSSSSSSSSSSSSS

In America we call this kind of training "fartlek".

The Concrete Runner wrote:

In America we call this kind of training "fartlek".

Does fartlek usually include 800-1500 pace tho?

imafarmer wrote:

Does fartlek usually include 800-1500 pace tho?

Of course it can. And be sure to do it on the 'crete.