Is this a good peaking workout for the 3200m (9 days out)
1600m @thresh (400jog)
1k @3200 pace (600jog)
2x500 @1600 pace (300jogs)
2x300 @800 pace
I’m also planning on doing a thresh workout on Thursday what should I probably do?
Is this a good peaking workout for the 3200m (9 days out)
1600m @thresh (400jog)
1k @3200 pace (600jog)
2x500 @1600 pace (300jogs)
2x300 @800 pace
I’m also planning on doing a thresh workout on Thursday what should I probably do?
Just do 20x200
you won’t get lactic acids in the legs
3 days out do 3xmile it will get u ready
20x200? I've never heard of anyone doing that. are you sure?
9 days out.
4x1200/400 12@32, 4 @ 1600
or
4x1600@LT, 1xmile @ v02, 1x400@800
My fast runners are generally trying to peak for state, and we have 2 weeks of 2-day meets (conferences and sections) before state, so the peaking "workouts" are generally just racing more frequently with light threshold workouts + light intervals for maintenance. An example would be 3 x 5 min tempo (est. 1 hour race pace) w/ 1:30-2 min recovery + 4 x 200 at 800-1600 pace w/ full recovery.
Otherwise, I think long lactate tolerance type intervals with long rest tend to set athletes up for a good peak. An example would be 3x800m at 1600 pace w/ 5 min rest. These should be a logical extension of the training you've already done, ie they should be preceded by 400s @ 1600 pace and 600s @ 1600 pace.
Another late-season workout I like to use is 3x(3x300) w/ sets at 3200, 1600, 800. 100m rep rest, 5 min set rest. This one is fairly light and leaves runners feeling fast.
I'd generally avoid hard 3200 pace workouts (1ks at 3200 pace, for example) 9 days out from a race.