3x600..killer workout

bizarro world wrote:

Have we gone to bizarro letsrun.com world? 3x600 is a super hard workout? That is only 1.8km total. How can that be super hard? Even if each rep was at max pace and the rest minimal, it's like doing a mile time trial. Hard, but most workouts in the 5k/10k world make that a walk in the park.

That's cute. I know this website is predominantly distance folk, but we've all seen what happens when you wimps try to drop down and do 200s or 300s. I feed off your scrawny tears.

I would be happy with a 1:54!

6x300 in 42 with a 3 min break with the last one being in 37. Racing next week

Runfasterrrr wrote:

6x300 in 42 with a 3 min break with the last one being in 37. Racing next week

Are you training yourself or are you on a team?

What are you doing on the days you don't run fast on the track?

I've had luck with the 400/800 kids I coach with a 3 x 800 workout at near best pace using a full recovery. I had a kid last year who was doing lots of reps of 200-600m with shorter rest. He was stuck right around 2 flat, but had already split sub 50 on a relay. Once I thought his fitness was good enough, we started with the 3x800 workout. First time out he did 2:16, 2:09, 2:10 with 15 min rest. A couple of weeks later he went 2:09, 2:10, 2:09 with 12 min rest. He ended up PR ing with a 1:56 high at our divisional meet, then came back the next week with a 1:57 flat in the trials of our masters meet. He ran kind of dumb in the final and finished last with a 1:58.2. He decided to run Golden West later in the season and finished 4th with another PR of 1:56.34 (I think).

In the lead up to golden west, we did the 3 x 800 once more. The other key workout we did was 3 x 500 at goal pace for the first 400 then accelerating the last 100.

So, if you are training yourself, and you are truly a 4/8 guy, you might want to try some full distance reps at 90-95% of current best effort. Super good strength stuff.

I've done 4x800 before with a 5 min rest and have done 2:14 2:09 2:08 and 2:03. On my other days I either do a medium distance run of about 5-7 miles with hills or weights or I work on max speed with a 5k workout thrown in. Most weeks I run 1 or 2 hard anaerobic sessions. One day pure speed and 2 days 5k repeats such as Fartleks or 1k repeats. I run about 35 miles a week.

man, you are ready. sub 1:52. good luck!

Yeah, you are ready. Go get it!

Am I the only one here who doesn't see 1:52? Racing is much harder than working out. I've seen too many leave it out on the track and race like crud. Assuming all he says is true (I'm not buying the 4x800 times) I would say 1:58ish for a HS kid.

it's 3x600m, not 3x 1600m. It is NOT a killer workout.

Do 12 x 400m, then a 2 mi time trial.

Next!

No. Assuming the workouts are accurate (especially the 4 x 800) This kid is certainly ready to PR.

I'd say he could drop a pretty good mile also, at least equal to the average pace of those 800s....4:15ish?