Got anything good?
Got anything good?
how about 400m @ race pace + 100m kick(500m), rest 3 minutes, 4x200m @ race pace with 45 seconds rest
Sure, that works.
For the 800, one of our favorites was to run a 500 @ race pace (actually this started as 300, then was 400 for a while, and finally moved to 500); "rest"; then run a 300 @ race pace or faster.
That "rest" consisted of a huge variety of stuff, e.g.: 400's @ 1600 pace, or (rarely) 700's or 800's or 1000's @ 3k/5k pace, or 200's/300's @ 800 pace, or sets of 150's @ 400 pace, ladders, etc., etc.
Honestly, I think the opening 500 was maybe as helpful as anything--run just like the first 500 of an actual 800, with enough recovery afterward so the athlete can really focus on the 500 by itself, not worrying about what is to follow.
The last 300 demonstrates your ability to finish a race by taking off down the backstraight (you can beat a lot of people that way), even if you feel "dead" at that point.
A 1100m and a 650m workout at race pace.Sat a 1:34.5 650m.As a masters runer.
This is more of a 1600/3200 workout, but I always loved it. 5 x 4 x 400m with 400 jog between reps and 800m between sets. NO WALKING. Reps were at a pace about 2 seconds slower than mile pace. I think doing that workout twice a week is what turned me into a man my sophomore year of high school. You know you're working hard when you're pretty damn tired after 10 400s and you realize you're only half done. With w/up and c/down it comes out to be about an 11.5 mile workout.
Bumper cars.
For the mile: 4 x 400 at goal pace with a 100 meter walk/rest. You will get the idea of how fast/hard it is.
Start out with a 200 at goal pace + 2 secs. Then keep that pace and add a 100 meters at the same pace with a 200 rec jog between intervals up to 600 meters. Then take a 3-4 min rec and start down with a 600 and reduce a 100 meters each interval while taking of a sec for each 100. For example I'm a 5:10 to 5:15 miler. I do the 200 at 40 secs, then 300 @60, 400 @80, 500 @ 1:40 and 600 @2:00, then 600 @1:59, 500 @1:38, 400 @77, 300 @56 and 200 @35. I made this one up myself and love it.