SIX TO 10 600S. Start in the middle of the straight. After each repeat walk across the field and start the next one.
SIX TO 10 600S. Start in the middle of the straight. After each repeat walk across the field and start the next one.
The strict European definition of Speed Endurance would limit reps to between 80 and 150 meters. Doing 600's is an effective workout, but not if you're looking to increase speed endurance. For an 800 meter guy, I'd do 10x150 @ 90% of your 200m PR. Example; if you can run 25.0 for 200, 90% would be 27.5 sec. The rest is crucial here; if you want to acquire speed endurance, you want to keep the interval very specific; I'd use 3' between reps, 6' between sets; set break after every three. Try to blast #10; if you can't hold pace, drop out of the workout. Good luck.
80-150 reps is speed endurance for 100 meters, not necessarily 800. If you take Horwill literally, 8X200 at 800 pace with 90 sec recovery (jog the rep distance) would be an endurance workout. If you cut the number of reps in half and also the recovery time, as with 3X3X200 or 3X4X200 with 45 sec/5 min, this would be what Frank calls speed endurance. Both are very common speed endurance workouts for 800m in the UK.
3 X 400 @ 3-4 seconds slower than P.B. w/ 6 min rest. I like to add drills in between also
For eample: 400 @ 53, 2 min rest, then do 50 meters of high knees, but kicks, legs extended, high knees. then take 2 min rest again.
Doing the drills in between will take about 2 minutes and also help muscle memory of lifting knees when tired. drills for 50 then jog back and go again.
thanks
For max speed, the thing to do would be 4-6 X 60m all-out runs, or 4 X 30m from a 30-40m flying start. In either case, they should be done with 6-10 minute rest (full recovery) and on a track (not uphill, as this trains the turnover to be slower). These will also help aerobic running speed (running economy). Remember that, at least be some accounts, Geb does 60m sprints (in spikes) up to twice a week.
BTW, HR for a speed you can maintain for 1 hour (anaerobic threshold pace) is 87-92%, with most people at about 90%. Whether this is for a 10 miler or a 10K depends on your running speed. 85% MHR is steady-state pace (below the threshold).
Speed Endurance? Sounds like some kind of cliche a CBC announcer would utter.
We do the following at around 800m race pace:
100 x 6 x 4
Each rep starts exactly one minute after the start of the previous rep, from the opposite end. So if you run 14s reps you get 46s recovery. (15s reps 45s recovery etc.
4 mins recovery (standing or easy jog)
Its meant to be done at comfortable, relaxed speed. Its not a difficult session but a chance to practise 800m race pace (from a standing start) and to think about style.
As a coach, its a good opportunity to look for style and relaxed running. I only record the reps running towards me.
The 4 mins recovery is between the sets.
Do these hill workouts for 3 weeks before starting speed. This will help your FORM and leg STRENGTH.
Hills are the key!
Week 1
Workout 1) 8x30 seconds gradual up hill @mile effort with 1:30 rest
Workout 2)5x2min gradual up hill @tempo pace with 3min
rest
Week 2
Workout 1)10x30 seconds gradual up hill @ mile effort 1:30 rest
Workout 2) 6x2min gradual up hill @ tempo pace with 3min rest
Week 3
Workout 1) 5x20 seconds @ 800m effort w/ 1min rest & 5x15 seconds @ 400m effort
Workout 2)10x 1min @ mile effort w/ 2:30 rest
Good Luck UK!
4435 out
"Speed endurance" is an interesting term, meaning different things to different coaches and scientists.
In my world, a good speed endurance session might mean lots of 200s, not very fast (ie 1500m race pace) with short recovery (ie 30sec, or perhaps "on 1min").
15 to 25 x 200m.
Skuj wrote:
"Speed endurance" is an interesting term, meaning different things to different coaches and scientists.
In my world, a good speed endurance session might mean lots of 200s, not very fast (ie 1500m race pace) with short recovery (ie 30sec, or perhaps "on 1min").
15 to 25 x 200m.
QFE
Quesce QFE?
QFE = Quoted for emphasis
coach DR wrote:
Do these hill workouts for 3 weeks before starting speed. This will help your FORM and leg STRENGTH.
Hills are the key!
Week 1
Workout 1) 8x30 seconds gradual up hill @mile effort with 1:30 rest
Workout 2)5x2min gradual up hill @tempo pace with 3min
rest
Week 2
Workout 1)10x30 seconds gradual up hill @ mile effort 1:30 rest
Workout 2) 6x2min gradual up hill @ tempo pace with 3min rest
Week 3
Workout 1) 5x20 seconds @ 800m effort w/ 1min rest & 5x15 seconds @ 400m effort
Workout 2)10x 1min @ mile effort w/ 2:30 rest
Good Luck UK!
4435 out
What about 8 x 30's at 85%?
Nope 10 x 30's up hill, is not at speed endurance workout.