Been running ab 40 mpw up till the 20th. Haven’t really run at all the week except for an 800 TT 2 days ago. Kinda bored. Anyone willing to give me a workout to try (nothing on the track, will be running roads)
Been running ab 40 mpw up till the 20th. Haven’t really run at all the week except for an 800 TT 2 days ago. Kinda bored. Anyone willing to give me a workout to try (nothing on the track, will be running roads)
I'll assume that you're a high mileage 800 runner since you mentioned that time trial. I'll give you my favorite 1600 workout and scale it down for you.
Do 6x200 with 50 sprint between reps and no stopping. So 85% effort on 200s and crank it up to 95% on the 50s. ?
Base phase time of the year. I do hill work(hill reps and steady up tempo runs over rolling hills), fartlek or more properly termed timed intervals(i.e. 1 on/1 off, 2 on/1 off, 3 on/ 2 off and some 30 seconds on/off), and steady runs/progression runs sometimes throwing in some surges.
classic letsrun workouts wrote:
Base phase time of the year. I do hill work(hill reps and steady up tempo runs over rolling hills), fartlek or more properly termed timed intervals(i.e. 1 on/1 off, 2 on/1 off, 3 on/ 2 off and some 30 seconds on/off), and steady runs/progression runs sometimes throwing in some surges.
Totally. Combine the idea -- alternate tempo + hills. Something like 2 @ T, 4 x 200m hills, 2 @ T, 4 x 200m hills. Do less volume if you need to.
You don’t need a workout based on what you have said here.