Wow...these workouts just crazy.
Wow...these workouts just crazy.
Freshman year in college, 40x100 on grass. Coach wanted us to know what it felt like to run at world record pace for 4K, so got on our ass if we didn't finish each in 16sec or less. We got 15 sec between each. Loads of folks were on verge of collapse at the end of that and many were puking.
one time my friend's school had the football coach as the track coach, so he told the distance runners to run 4 miles at 2 mile race pace... he got really pissed off when people fell off pace at around 2 miles... he was fired the next day
12 x 400s:
4x400 = 70sec
30sec Rest, then 1min til next 400s
4x400 = 68-64sec, then 1min til next 400s
20sec Rest
4x400 = 62-59sec, then 1min til next 400s
15sec Rest
By myself at 5am with my old coach yelling at me. Custodians would show up to watch and take bets where one day I'd finally be able to stand afterwards and kick his ass for not letting me stop no matter how bad it got.
Knowing what I know now... VERY bad idea week after week. That is all.
12 x 400s:
4x400 = 70sec, 30sec Rest between
then 1min til next 400s
4x400 = 68-64sec, 20sec Rest between
then 1min til next 400s
4x400 = 62-59sec, 15sec Rest between
Done, not even a cool down left in me
By myself at 5am with my old coach yelling at me. Custodians would show up to watch and take bets where one day I'd finally be able to stand afterwards and kick his ass for not letting me stop no matter how bad the swearing got.
Knowing what I know now... VERY bad idea week after week. That is all.
many tough workouts. one of my highlights
4x200 @ 25 with 1 min rest in between
2 min rest
300,400,500 @ 38,52,1:09 with 2 min rest in between
2 min rest
4x200 @ 27 with 1 min rest in between
5 x 5 minutes (1 min recovery between reps)
1 mile on track clockwise (6 min pace)
5 x 1 minute (15 seconds recovery between reps)
Bud used to set some weird sessions!
3x4x5x400 in 62-63 seconds. 100m jog between reps, 400m jog between sets
We really don't need to know your times guys - we know how good you all are.
16 years ago. I was getting within 2 weeks of a marathon, my coach had me do a local 5k. However, he wanted me to run to it. The fastest way there on roads that would allow me to run, was 17 miles.
The amazing part was, I ran there (found $10 along the way), went through the race's first mile in 4:48, the next two a little over 5. I broke the course record, which still stands today. My wife drove us home. I slept right after my shower.
1. Fartlek running with my Coach - it's medium for him, but
hard for me: 5X400m/200m jog on track ~5min rest +
2X5X(1:30 fast/1:30 easy) fast: 3:20-3:30/km
E: 4:50-5:00/km. Was exhausted after that workout.
Paradoxically fartleks is Generally one of the hardest
session because I start it often too fast.
for example 10X2min fast/2' jogg. Usually I have enough
after 7 repeats :)))
6x800m @2:12, 100m jog recovery (2:08,2:10,2:12,2:15,2:15,2:16)
ended up taking 200 rest after the first 2:15, then 400 rest after second 2:15
evidently I wasn't in 13:45 shape
Did 15 women at the same time
60x400 (1:00)
This is a rite of passage - you haven't been "there" until you've done this one, so don't talk about any of your hobby jogger workouts
we had a workout in 100+ºF heat in the beginning of cross season where we had a 3 mile warm up, followed by 32 x minute hard, minute easy. Our hard interval was supposed to be our mile race pace and our easy was supposed to be a hard distance run pace (6:50ish) Of the 14 people who attempted it, 5 dropped out, and 7 of us threw up.
Quenton Cassidadmius wrote:
60x400 (1:00)
This is a rite of passage - you haven't been "there" until you've done this one, so don't talk about any of your hobby jogger workouts
That's like asking your runner to get hurt
60 seconds on as fast as you can.
60 seconds off.
60 seconds on as fast as you can.
I've done many of these workouts and they are very tough! 20x400 with a minute rest, 5xmile when I was at Arkansas, etc, but this to me was easily my roughest:
8x300 all out with 5 minutes rest between each. Absolute killer!
100 times 60 meters with 150 jog
80 times 80 meters with short turnaround
Not running but...
20 rep squats with your 10rm on the bar is always fun. Did the same with deadlifts once. 20 rep deadlifts are not fun.
Back when I started lifting I did a GVT program. 10 sets of 10 @ 12-15rm.
Alan