How many of them and at with what recovery. I was thinking 3x500m with 4 mins recovery?
How many of them and at with what recovery. I was thinking 3x500m with 4 mins recovery?
sounds good. quite tough, if you're the 400/800 type you'd be hard pressed to complete this session without suffering.
A friend of mine 2 days ago did 2x500 @800pace with 10min recovery, but this was his last hard workout before independent nationals. So, I am pretty sure it would have been done differently if it was earlier in the season.
One of the workouts I remember doing a few weeks ago was...
1x600 @ 1:41 +4min jog
2x400 @ 59,60 + 4min jog
1x600 @ 1:43 +4min jog
Im a 2:00 800runner
I used to run 1:50ish. A good one is 3 x 500m (400 +100), with 6 minutes shuffle jog rest. Do the 400 at 2 seconds slower than 800m pace and kick the last 100m at 100% (12-13 sec). You'll be suprised how quick you can recover.
I hesitate a little in talking about 1 specific workout, because it's the total program that matters. But, you mentioned one of my favorites - 3X500. In 1984, I ran 1:59 at the Olympic Trials in mid-June. I ran my PR of 1:58.65 in September of that year.
On May 17 (approx. 1 month before the trials) I ran 3 X 550 with 5 min rest in 1:21 (64 at 400), 1:19 (63 at 400) and 1:17 (61.8 at 400) then finished with 4X200 in 31-30-32-30 with rest of 40 sec, 30 sec 20 sec).
On June 4 (2 weeks before my 1:59), I ran 1:19 (65) 1:17 (62.3), 1:14 (59).
After the Trials, on July 9, I ran 1:13 (59), 1:14 (59), 1:11 (57.5). I finished with 3X300 in 46-47-41.5 (although I still question the validity of the 41.5).
We would always start at the 100 meter start, so there were 3 straightaways. Great memories - I loved running that workout!
Hey Ruth, thanks for sharing.
Just out of curiosity, did you pull that from memory or did you have to look in your log?
eddylee wrote:
A friend of mine 2 days ago did 2x500 @800pace with 10min recovery, but this was his last hard workout before independent nationals. So, I am pretty sure it would have been done differently if it was earlier in the season.
One of the workouts I remember doing a few weeks ago was...
1x600 @ 1:41 +4min jog
2x400 @ 59,60 + 4min jog
1x600 @ 1:43 +4min jog
Im a 2:00 800runner
that workout seems quite easay for a 2 min runner. the 60s are race pace i suppose, but the 600s are bordering on mile pace, and there is a LOt of rest.
I lack endurance. my 1500 is only 4:16.
dmb wrote:
Hey Ruth, thanks for sharing.
Just out of curiosity, did you pull that from memory or did you have to look in your log?
I had to look in my log. I did that workout too many times over the years to remember any specific one. It was fun to look back and see how that season unfolded.
Colin Sahlman runs 1:45 and Nico Young runs 1:47 in the 800m tonight at the Desert Heat Classic
Molly Seidel Fails To Debut As An Ultra Runner After Running A Road Marathon The Week Before
Megan Keith (14:43) DESTROYS Parker Valby's 5000 PB in Shanghai
Hallowed sub-16 barrier finally falls - 3 teams led by Villanova's 15:51.91 do it at Penn Relays!!!
Need female opinions: I’m dating a woman that is very sexual with me in public. Any tips/insight?