Hey, I'm new to running and I'm not sure how to train. I see some of my friends joined an indoor team and are doing a lot of fast 200's with 6-8 minute rest. Is this a good way to train for the 800-1600 or should I do longer repeats. Also, our races start in april so I don't want to be burnt out for the season because I've heard of that happening to people.
6x400 with 100 sprint between reps for leg resistence
6x400 200 with brisk jog as an easier workout
12x400 with 1 minute stand rest to memorize the pace.
Fast runs increasing the effort to bleeding (3-5 miles) followed by a long break. The get to rippin' the track with fast 300s with 100 walk. The bleeding workout makes it much easier to rip reps.
No junk miles. Run non-workout days at a no-nonsense pace. Good luck.
200s with 6-8 minutes rest as a session by itself 5 months out from peak races is stupid. Build mileage and do strides, hill reps, some lifting, tempos, and maybe some longer reps on short rest. Of course don't do all of those in the same week.
Sham 69 wrote:
6x400 with 100 sprint between reps for leg resistence
6x400 200 with brisk jog as an easier workout
12x400 with 1 minute stand rest to memorize the pace.
Fast runs increasing the effort to bleeding (3-5 miles) followed by a long break. The get to rippin' the track with fast 300s with 100 walk. The bleeding workout makes it much easier to rip reps.
No junk miles. Run non-workout days at a no-nonsense pace. Good luck.
Also don't listen to this idiot run your easy days by feel and please recover well although that doesn't mean plod as slow as you can all the time.
I was just looking through Jim Ryun's workouts.
Also, a progression from 15 years old.
You don't need to do that.
Those that tell you to run easy days could never beat myself or my teammates when I was in HS.
Only the Sunday run (45 min to 1 hour) was truly aerobic (could hold the pace until muscles got sore, never short of breath) and that was sub 7 min/mile.
Our fartlek runs were 4-7 miles and 6:30 was the slow pace during the runs. The fast paces were 5:30, and my senior year the fast paces were sub 5 and slow was under 6 min. Of course, some of the 400/800 guys were doing 6:30 as the slow pace my senior year, and slower for fresh-soph.
Our speed work would start out at pace, which was our expected race pace later in the spring, for 400 or 800 or 1600 or 3200, depending on the interval. I was one of the runners who had fast expected race paces, and even then the last two were very fast, with the last one almost like a race.
You have to decide what kind of runner you want to be. Jogging is for warm-ups, between intervals, and warm-downs. 8 min/mile is jogging, and by my senior year I felt like 7:30 min/mile was jogging.
fsdaasdf wrote:
Sham 69 wrote:
6x400 with 100 sprint between reps for leg resistence
6x400 200 with brisk jog as an easier workout
12x400 with 1 minute stand rest to memorize the pace.
Fast runs increasing the effort to bleeding (3-5 miles) followed by a long break. The get to rippin' the track with fast 300s with 100 walk. The bleeding workout makes it much easier to rip reps.
No junk miles. Run non-workout days at a no-nonsense pace. Good luck.
Also don't listen to this idiot run your easy days by feel and please recover well although that doesn't mean plod as slow as you can all the time.
+1, target heart rate on easy days between 130-140.
No. In running, you must let your heart take control of the brain. Not the other way around. Run from the heart ❤️
going slower wrote:
I was just looking through Jim Ryun's workouts.
Also, a progression from 15 years old.
You don't need to do that.
Those that tell you to run easy days could never beat myself or my teammates when I was in HS.
Only the Sunday run (45 min to 1 hour) was truly aerobic (could hold the pace until muscles got sore, never short of breath) and that was sub 7 min/mile.
Our fartlek runs were 4-7 miles and 6:30 was the slow pace during the runs. The fast paces were 5:30, and my senior year the fast paces were sub 5 and slow was under 6 min. Of course, some of the 400/800 guys were doing 6:30 as the slow pace my senior year, and slower for fresh-soph.
Our speed work would start out at pace, which was our expected race pace later in the spring, for 400 or 800 or 1600 or 3200, depending on the interval. I was one of the runners who had fast expected race paces, and even then the last two were very fast, with the last one almost like a race.
You have to decide what kind of runner you want to be. Jogging is for warm-ups, between intervals, and warm-downs. 8 min/mile is jogging, and by my senior year I felt like 7:30 min/mile was jogging.
Stop living in the 90s you can certainly jog in between workouts on easy days not saying to slog everyday you can progress to a comfortable pace but for any highschooler to go sub 6 every day is idiotic how fast were you in highschool? a few guys I know that 4:16 as seniors went slower than 7:30 on non workout days same thing with a 4:08 guy in highschool I know and a 4:14 guy went 7:40-8min pace on easy days. Most of these guys that go 4:00-4:10 in highscool are running 6:30-7:30 on easy days.
How am I supposed to keep my heartrate from 130-140. I can only get it to about 140 if I'm going super slow so around 9 minute pace and that is requiring little to no energy. Isn't everyone's heart different and we each have unique zones. I prefer to run my easy days around 8 minute pace and my hr is about 150 and I feel a lot better.
Heart rate is an inexact science, it's not the best idea to base easy pace off of it. Run whatever feels easy and your're golden, the pace isn't so important on those days as the feeling. Easy and sustainable but not jogging is the best way I've found.