Knowing not much else about your training plan, my guess is your coach is probably trying to get you to “practice” kicking on tired legs. Depending on the intensity of your 6 mile tempo, this can be kinda reasonable if abnormal or absolutely unconscionable.
I asked him but he tells me not to worry about it. I did a 6 mile tempo and then he said to take a 10 minute jog, and the 6x200 (45 sec rest).
What is the purpose of 200’s AFTER a tempo run?
Need context: your distance; your PR's; your strengths and weaknesses; your training background; the rest of your training program. I suppose you could just ASK your coach.
I do think it's dumb when coaches can't/won't explain why an athlete is doing a specific workout. That being said, doing some 200s or strides after a tempo when you're training for a mile/3k/5k (assuming this is the case since you're still in HS) isn't the worst idea to help practice speed/turnover, especially after 6 miles of work at slower than race pace.
Just to get in a little turnover on tired legs. This sounds like the main workout for your week? If you're not touching on speed in that particular week then a small stack of 200s at the end of that workout is a way to touch on some speed/hit a different stimulus. 6 x 200 is way different from a larger stack of 200s-400s. Doable after a tempo. 6 mile tempo is decently long so maybe 4x200 would've been a better call. Dk what kind of volume you're used to & what other sessions you did before/after that one.
Why? I assume all T&F coaches of 5000m & 10000m athletes want their runners to be able to race sub-87 final 600m as did Lasse Viren.
I prefer not combining the two: tempo run and 200m x ???. Risk v. reward. Coaches are risking Achilles rupture combining the two.
Posters will tell me 90% of coaches do it. Yeah. So.
Achilles rupture? That's a bit much.
Is it? When do Achilles ruptures occur based on your knowledge and research? I will tell you. Achilles ruptures occur doing explosive movement activity. A person is in danger of Achilles rupture when there is micro-damage to Achilles. Two-hundred meter repeats after tempo runs, not worth the risk.
Dellinger had his guys do a 4-5 mile Amazon trail tempo in the am and 30 sec 200s with 30 sec rest in the pm (about 1500 pace or slower for these guys)
this is the same stuff, strength and speed turns you into a bad mudafuga
Is it? When do Achilles ruptures occur based on your knowledge and research? I will tell you. Achilles ruptures occur doing explosive movement activity. A person is in danger of Achilles rupture when there is micro-damage to Achilles. Two-hundred meter repeats after tempo runs, not worth the risk.
200s on 45 seconds of rest aren't really explosive, though.
I asked him but he tells me not to worry about it. I did a 6 mile tempo and then he said to take a 10 minute jog, and the 6x200 (45 sec rest).
What is the purpose of 200’s AFTER a tempo run?
Need context: your distance; your PR's; your strengths and weaknesses; your training background; the rest of your training program. I suppose you could just ASK your coach.
do you not read?
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Six-hundred meter repeats are a classic 600m workout.
Is it? When do Achilles ruptures occur based on your knowledge and research? I will tell you. Achilles ruptures occur doing explosive movement activity. A person is in danger of Achilles rupture when there is micro-damage to Achilles. Two-hundred meter repeats after tempo runs, not worth the risk.
200s on 45 seconds of rest aren't really explosive, though.
If you are implying one needs to sprint sub-24 200m pace in order to rupture Achilles, you are incorrect. I guarantee you, there have been more Achilles ruptures by men & women sprinting at 28.xx or slower 200m pace than sprinting sub-24 200m pace. Even if not complete ruptures, we have seen numerous 800m runners suffer significant Achilles injuries. Why? Eight-hundred meter runners are required to run numerous runs per week at tempo pace and 800m athletes are required to do numerous (100 to 300)m repeats per week at 800m pace and faster. Feel free to post scientific data demonstrating I am incorrect.
Honestly, that's a good question in that your tests between the 200s should have been more like 2 minutes instead of 45s, you did this AFTER a pretty hard tempo run.
The purpose of closing a tempo/threshold workout with 200s is to learn to run hard on tired legs. It will help with kicks during the last leg of a 5000/10000 race.
I do think it's dumb when coaches can't/won't explain why an athlete is doing a specific workout. That being said, doing some 200s or strides after a tempo when you're training for a mile/3k/5k (assuming this is the case since you're still in HS) isn't the worst idea to help practice speed/turnover, especially after 6 miles of work at slower than race pace.
^ mile tempo is too long for a HS KID, 20 min. is sufficient.
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