Time and time again this seems like the best workout to do. The rest is short and the session is hard, after 4 or 5 you're toast if you do it right. You're constantly movin'. I do mine in 50 seconds with a 30 second rest for a good 10-12 reps. Whats the consensus on this workout?
I've seen sub 4 milers do 8 to 10 of them in 43 with 45 seconds rest as a secondary workout. You seem to be in pretty good shape I'd say. It's hard to run that 100m in 30 seconds after the 3rd repeat.
If you are 'toast' after 4 or 5, why are you doing 10 to 12 of them?
As an athlete and coach, I've used this as a workout entering a peaking phase:
300 all out without strain (:36-:39), rest 100 walk. I stop it as soon as the athlete starts to break down, so usually around 3 reps. Of course it has to be used in correlation with the year's plan, not just some magic workout to throw in there randomly.
longer variations of this, like: 800/400, etc...
anyone??
This used to be a pretty regular workout for me when I was racing shorter distances 1500-5000m. I would do 16x300m with 100m rec. jog in two series (10+6) usually between 44-46s with rec. taking 32-38s (depending how bad I felt, because the first ten were the hardest) after the first set I took 5-6min break and changed to spikes.
I cannot attribute any magic to this workout. I had used it only as a secondary workout to my longer repeats earlier or later in the week. Nowadays I use either 15-20x400 on 100s (cca65-67s run, 33-35s jog) or 10-16x500 on 2min (cca 1:20-27 run, 40-33s jog). It brings better results and suits me better for longer distances.
Mathwise that doesn't workout the same. A literal extension would be 600/200 900/300 and 1200/400.
All entirely different workouts.
Also, doesn't Daniels recommend a shorter work/rest ratio? 5:1? I suppose it depends on what aspect you wish to train.
Excellent workout!
I would do repeat miles like this:
Float the first 100 in 25 seconds, run the 300 in 50 or faster for 4 laps.
What is the purpose of the workout?
10 x 300m at slightly quicker than 1500m pace - 100m walk/jog - start one every 2 minutes. Last night this worked out to 54-55 seconds run with a 66-65 second rest.
This will kick your ass pretty good. Very good workout for 800 or 1500m runners in the 2 or 3 months before a 3 or 4 week taper.
Back in the day, when I was a young buck, I'd do 400s on short rest or maybe 12-15 x 300m. 10 x 300m works for me as a masters runner, though.
The 5 X 300m in 39s workouts were always the hardest to me.
Your form would break down terribly in the last couple reps.
I believe this is the best workout to train for finishing middle distance races.