Is anybody please give an example of high density workouts and explain what does it mean.
I often see from elite runners such workouts like this:
1) 4x400@5k+4×1600@LT+4×400@3k (45s jog bet. 400, 90s jog bet. 1600, 2min betwern sets)
2) 3×1000@LT+2000@LT+8x(500@5K/500@LT)+2x100@5K, last workout is so brutal... 🤪
Well.....I wouldn`t call them "high density" workouts, more like what they really are and simply mixed paces at mixed distances. My take on them is that they are counterproductive and the different speeds counteract each other. I prefer "clean" workouts with same speed at all reps and that way increase pressure in the workout when the amount of reps gets more and more..... but that you already know of have been coached by me . :)
- COACH J.S -
Agree with superior coach. Learned from Bill Dellinger doing reps at date pace and goal pace, the idea that as your strength increases, goal pace reps increase in distance and quantity.
Canefis wrote:
Is anybody please give an example of high density workouts and explain what does it mean.
I often see from elite runners such workouts like this:
1) 4x400@5k+4×1600@LT+4×400@3k (45s jog bet. 400, 90s jog bet. 1600, 2min betwern sets)
2) 3×1000@LT+2000@LT+8x(500@5K/500@LT)+2x100@5K, last workout is so brutal... 🤪
Canova had some combos, but running faster and shorter through the workout, but that was race prep to specifically train the MAXLASS and ability to sustain a fast pace with fatigued legs. If you alternate fast and slower speed I think it resembles alternations targeting lactate shuttling.
I like to end my hard workouts with some short LT reps or 5min moderate running immediately after to train this lactate shuttling when I have the opportunity. It costs very little and flushes them nicely