Looking to race a mile in a couple weeks. Haven’t really done any longer reps/strength work in a long time.
Thinking about doing 2x(2k,1200,800)
Pace would be 10k>5k>3k pace. Rest would probably be 4 minutes between reps and 6 between sets.
I’m not looking to get a ton of turnover in, just some more aerobic support.
Rest is just as if not more important than the actual running for these workouts. I would shorten it way down.
First workout in a while like this, I would just do 1600/1200/800 and finish with a few faster reps i.e. 100-400. For rest, I would cut it down to 2-3 minutes and 5-10 minutes between the shorter reps. Or if it's your first time in a while doing longer faster reps(faster than LT). My first workout would be 800-1200 for 3-6 reps at 3k-5k pace. Than transition to the ladder workout after at least two weeks getting back into it.
restis... wrote:
Rest is just as if not more important than the actual running for these workouts. I would shorten it way down.
I agree. Perhaps 2 minutes between reps, and then 3 minutes between sets.
No but this is...
The Murph
1 Mile Run
100 pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
All while wearing a 20 pound weight vest
Your actual entire body will get strong
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year