Anyone ever done this workout? Alternating fast 200s/400s with longer intervals at tempo pace

Yeah I've done a few versions such as

6x400-3mi tempo-4x200(200m jogs)

4x200-mile-4x200-mile-4x200-mile-4x200(200m jogs) miles at threshold pace/200s at mile pace or quicker.

What is your 5K PR?

A lot of peeps on strava do really tough workouts but then post a 19 or 20 min 5k. It's important to evaluate effort vs outcome because intervals aren't as important as some people think.

I'm not doing this for myself, I'm exploring it for the team I coach. not sure why my 5k pr is important but it's 15:11

It can be a good session. During the summer, we finish all of our tempo sessions with something g like 4x300 or 6x200 @ mile down to 800 RP, using full recoveries.

knowing that there is a little fast stuff at the end of the workout also helps my kids keep from racing the tempos

During the season, we’ll do stuff like 1 mile threshold, 800 @ 3200-5000 pace with 1 min recoveries.

it will look like 16-8-16-8-16. All with 1 min rest. The kids really don’t want to start the last 16 after only 1 min test from the last 800, but once they get going, they settle in

this only works if they know a true tempo effort.

fake.

you're right, it was fake. I went back and looked it up - I actually ran 15:10 at a college meet in nashville my junior year of college.

If this is what passes for trolling on LR these days, this is embarrassing. No wonder you're posting anonymously

Thanks for an actual reply. The session I have in mind would probably involve running the a 200 at something resembling their current 800m ability, followed by an 800 or more at tempo pace. Wasn't sure about rest, but your outline gives me some ideas.

Trying to replace a 400s workout that we used a couple times a year to build mental toughness. That workout seemed to have too high of a physical cost so looking for alternatives. How do the athletes respond mentally to the 16-8-16-8-16 workout?

"Interval" refers to the recovery period.