Most Badass Workout you did in High School

Three workouts stand out.

1. grade 11, 3 x 1000 all in 2:50 with 1:30 rest

2. Grade 12 3 x 600 in 1:29 - 1:30 (30 sec rest)

3. Grade 12 4 X mile 4:42, 4:58, 5:00, 4:53. Splits sucked as these were my first reps over 1000m

"The Zatopek" or "The Time Killer"

1 Mile Warm-up. (1)

2x6x400m - 2m Pace - 400 jog in between intervals - 1 mile between sets. (3)(3)(2)

2x5x400m - 2m Pace - 400 jog in between intervals - 1 mile between sets. (5) (1)

8x200 - 2m Pace - standing rest untill pulse 120. (1)

1 Mile Cool-Down. (1)

17 Miles - Track Workout.

Oh yea. I DID run this as an actual workout - in High School. No wonder my workouts since them have seemed easy.

24 mile run at the end of a 140 mile week. Teammate Bobby Beck had 165 miles that week. Guess I should have been more dedicated.

3x400m. 53, 53, 55. Recovery between was full, probably 3 or 4 minutes if I remember.

scarpa wrote:

3 mile warm up

25x400 one minute intervals

10 x 100

3 mile cool down

i'm calling b.s!!! where did you go and what were your pr's?

from senior year all completely alone...

6x1600 w/ 5 min rest

4:57, 5:01, 5:02, 4:56, 4:52, 4:45

6x800 w/ 300 m. jog 2:30 rest 160 m. flat indoor track

avg. 212

5x800 w/ 7 min stair running as rest 160 m. flat indoor track

2:27, 2:27, 2:27, 2:27, 2:17

8x400 w/ 1:20 rest

60,58,59,63,64,62,61,59

hey, spikegrant, it's not the workout itself that reeks of bullshit. it's the fact that it doesn't make ANY sense at all in light of what your PRs were at the time. Were you trying at all when you ran the 4:36 and the 59.7? Me thinks you couldn't have been.

Ok, first get your facts straight. 4:36 and 59 were from another post. My PR's were 1:58.5, 4:27. My 400 was 51.8. And if you read my post, I was training for the steeple at the time. I ran a 1:59.2 in a time trial, and the 4 x 8 team was then doing a 1:30 600. So, my coach had me run a 200 and then I joined them. I kicked by them at the end and ran a 1;59.8. My coach wa so excited he thought I could do another one since I looked decent. So, I ran 200.9 my 3rd time. So, the 2nd one was not completely solo.

I am not denying the fact that this workout is far superior then my Pr's. I did run 50.3, 1;22.4,154.6(1;53.7 relay), 4:19.7 (relay) the next year. And after high school, I did run 1:47 and 3:41. I def. could of run much faster in high school, but for reasons stated earlier, I didn't.

10x a 3/4 mile uphill, hard (i'd estimate mvo2 effort) w/ the jog back down as rest. first day of practice every year.