hi ive been doing alot of base work, ive got a race on 30th April, its quite a while away but i know that if i want to do good i have to start getting some quality speed sessions in. What is the best session to get results? what you think about 4x500m or somthing like that?
Do these at a very high effort.
2 x 400m, 10min rest / between 400m and 800m effort
2 x 200m, 5min rest / all out, but controlled
2 x 100m, 2.5min rest / all out, but controlled
1 x 400m, all out but controlled.
definitely man, you're right on track with that 4x500m. If it were me, I would do the classic 8x400m (90 second rest) at your 1500m race pace.
I prefer the 5x400m as well, and then finish with (slightly faster) 3x300, 4x200, 4x100.
Make sure you cooldown well and hit the ice tub.
The workout where you sprint for fifty and then float fifty, or sprint 100 and then float 100, I think it's a Lydiard workout, that's a good one for sharpening your speed.
thanks
thanks for replies, what should the recovery be on the 4x500m please?