I think I've come up with a very smart and innovative workout idea! Thoughts?

This would work...

But...

You have to eat raw bull meat and drink that bull's blood (in front of your competitors) in order for it to work.

better yet wrote:

400s in 64-65 would be better yet.

^

You could do that triple once per week. Twice would be pushing it. Depending on your training, you will probably need a recovery run the next day, an easy run the next day before going again. A hard triple could require an additional day, but everyone is different. Personally if I were doing a triple, it would be a session faster than RP, at RP, and a tempo (slower than RP). Then take the 3-4 days required to absorb.

Your hard work will only be rewarded if you absorb it. I would suggest:

M: Rest

T: Triple Hard runs

W: Recovery jog

R: Easy run 60 min + 50m sprints

F: Triple hard runs

S: Recovery jog

S: Easy run 60 min + 100m strides

Monitor for overtraining. This will occur quickly if the easy and recovery runs are done too hard.

if this is a serious post, look into Mihaly Igloi training. there used to be a great thread on it here years ago. I think it's a great system for youth runners who do it properly.

my college coach trained with Igloi, and ran very well under him. Essentially, it's 2-3 days per week of high intensity, low duration workouts. Picture this:

20x100m @ 15", with 15" recovery (enough time to turn around, pause, and go again).

400-800m jog

10x200m @ 30" (starting at middle of track, and jogging across infield for recovery).

400-800m jog

20x100m @ 15" with 15" recovery

20 minute cool down (you'll barely be jogging, it'll be a shuffle walk).

You won't be able to run more than 20 minutes the next day. The 3rd day, you'll do a similar workout, and basically repeat this process every other day or every 2 days.

It’s a great idea.

But also do the following for strength: buy a new born calf. Every day, lift the calf.

An appealing idea by the OP.

A sub-distance TT at goal pace is pretty common for runners at any distance, literally from 400m to marathon.

To mix it up, I like the idea of occasionally running on pace until you drop. Maybe you will make it 1342 meters instead of a 1200 TT at pace. Cool!

I don't know about doing this more than once a week, though. There are other workouts you need to hit, and this one will be taxing.

I did this with marathons when I saw Kipchoge run sub-2. I ran a 1:46:58 yesterday. I should be sub-1:45 by the weekend.

Reminds me of this:

https://www.peakendurancesport.com/endurance-training/training-structure-and-planning/sub-4-minute-mile-training-programme/

"One method of overcoming this reluctance is to ask the runner to cover 800m at level pace for his best 1,500m time, and then to sprint the next 100m full out (900m total), repeated three times. Gradually the sprint zone is extended by 100m a time util the entire third lap is sprinted. By this means, a runner may cover the first 800m in 2mins.08secs (64/400), and then run the third lap in 60secs. I have seen the 800m covered in two minutes and the third lap in 54 seconds using this method. This, of course, is good tactical training; it helps in creating a ‘break’ and covering one."

So it's an interesting idea...I think I'll pose it to my exercise metabolism class. Believe it or not I do get a lot of questions from here as they are "real world applications" of the principles and theories we cover in class.

So my question to you is...which slow down are you choosing? I'm sure you know the ATP-pcr pathway lasts ~ 20 seconds then the rate of ATP production slows since glycolysis is enzymatically quite longer lasting 1-2min depending on fitness. Then you've got the period between LA accumulation and H+ disassociation before Aerobic? So I assume you're referring to the switch from Anaerobic to Aerobic metabolism slowdown?