I think Zatopek's workouts had significantly less rest than yours did.
I think Zatopek's workouts had significantly less rest than yours did.
with warmup and cooldown that is like a 2:30-3 hr workout....Are you injured yet??
Azaleas wrote:
I think Zatopek's workouts had significantly less rest than yours did.
I am not as fit as Zatopek. And track season is 8-9 months away. I have plenty of time to cut rest.
remember that your training experiments will have a point if you follow up on those aspects of them that are good and cut out the bad and the excess. One hint is that no half milers or milers really train like that. They do fewer.
Rbyrne wrote:
with warmup and cooldown that is like a 2:30-3 hr workout....Are you injured yet??
3 mile warm up. 3 mile cooldown. 2 hours on the track. So about 3 hours total including putting spikes on, etc. No, not "injured" yet.
I would agree with most everyone here Ian. You need to cut down the rest to <60s for 200m. To successfully race an 800/1500m, you will need to have a high lactate tolerance. In this workout, by running hard for less than 30s a a time and taking 2:30 recovery you actually accumulate very little lactate.
You would likely be better off running 10-12x200m with 100m walk/jog recovery. Or try running longer intervals like 400, 500, 600, 800, or 1000m with short <90s rest.
Time trial. All you need is a watch, track and motivation.
I'll be reducing the rest as time goes on.
Do you do striders on your easy days?
NTHXC wrote:
I would agree with most everyone here Ian. You need to cut down the rest to <60s for 200m. To successfully race an 800/1500m, you will need to have a high lactate tolerance. In this workout, by running hard for less than 30s a a time and taking 2:30 recovery you actually accumulate very little lactate.
You would likely be better off running 10-12x200m with 100m walk/jog recovery. Or try running longer intervals like 400, 500, 600, 800, or 1000m with short <90s rest.
I disagree.
This much rest at goal pace is fine for 9 months out from the goal race. As the goal race gets closer, this workout should progress by having the repetition length and the rest length meet in the middle.
Ie, next month he could do 250s at the same speed with 20 seconds less rest.
Really? I would think the workout would be better if he cut the reps down to 6 or 8 and tried running them all in 26-27 with a 5 minute break. You could work on developing pure speed now and add the shorter rest later.
Headband Guy wrote:
Really? I would think the workout would be better if he cut the reps down to 6 or 8 and tried running them all in 26-27 with a 5 minute break. You could work on developing pure speed now and add the shorter rest later.
I'd was thinking of doing something like this too. I'd like to be able to run a 50-51 second 400 eventually. Because if I can do that, it will set me up to be competitive in the 1500.
4:02.29a V F Apr 2 Tiger Track Classic
8:45.60a V F Apr 2 Tiger Track Classic
15:14.36a V F Apr 16 War Eagle Invitational
4:06.31a V F Apr 16 War Eagle Invitational
Ian, you are in great shape. You can run some very fast times if you stay injury free.
Headband Guy wrote:
Really? I would think the workout would be better if he cut the reps down to 6 or 8 and tried running them all in 26-27 with a 5 minute break. You could work on developing pure speed now and add the shorter rest later.
Yeah that's fine, but that's a completely different workout. Yours is for pure speed. Mine is for goal pace practice. They are different workouts with different goals.
Today I did 5x300. 44.02 average. with 2:30 rest.