Running a 1k next week, wanna go 2:45 (33s/200m). Would 8x200m or 2x4x200m in 33s or faster be a good rust buster workout about 3 days before the race to introduce 1k pace? Up until this point I've only done easy miles with tempos, uptempo long runs and strides. This may be the only indoor race I get though, so I want to make sure I'm ready to go.
200s would be okay. I think 300 or 400 are better. Something like 6x300 @50s or 6x400 @65s
I want to pr wrote:
200s would be okay. I think 300 or 400 are better. Something like 6x300 @50s or 6x400 @65s
Those workouts are way too hard do to 3 days before the race for a person who hasn't been doing workouts like that for a couple weeks before hand. Do a half dozen 200s and call it day.
+1
6 × 200 @ goal pace as pre-race transition from base to 1st race. More than that, just a few days pre-race, with just base training as background = yikes.
Plenty of rest between those 200s. These are like longish RP strides to practice race-specific turnover. Not supposed to be a challenging workout.
If continuing into a competitive season with more 1K races, here's an approach:
1 weekly workout, alternating race pace session (current RP) with faster than RP session).
8 x 200 @ 1-2 sec faster than RP, 2-3' rec
4 x 400 @ 2-3 sec faster than RP, 5' rec
3 x 4 x 200 @ RP, 30-60" and 3-5'
6 x 400 @ RP, 3-4' rec
(Another good workout 8 x 300 @ RP, 2-3' rec, last 1-2 reps faster)
And 1 weekly 20' tempo, plus strides with strong accel finish.
Just some thoughts, good luck on your 1000m :)