5x(1k,400)2.30 min 200m jog between sets and 1min between reps. Ks at 3k pace and 400s faster than 3k but slower than mile pace. (All paces current not target).
Is this workout too hard? Aim is to improve aerobic capacity.
thanks in advance
5x(1k,400)2.30 min 200m jog between sets and 1min between reps. Ks at 3k pace and 400s faster than 3k but slower than mile pace. (All paces current not target).
Is this workout too hard? Aim is to improve aerobic capacity.
thanks in advance
i would say it is maybe too tough try something like this
5k:
5-6*1k with 60-90 secs jog recovery OR
5*(1k,200m) 1k's done at 5k pace and 200's at 1500-3k pace. 30-45 secs between reps and 3 mins jog between sets
3k:
8-10*400m at 3k pace with 200m jog rec in 60 secs
6*600m at 3k pace with 200m jog rec in 90 secs
5*800m at 3k pace with 200m jog rec in 90 secs
4*1k at 3k pace with 2 mins jog recovery
I think that workout has its purpose. The major benefit you'll see is the ability to shift paces in a race (eg. youll be able to respond when someone throws in a surge). I'd gear down a bit on the volume of the workout. I did the same workout Stephan Cherono did (I have his log written by Mr.Canova on my computer) which consisted of 1200's and 400's. Try it out.
4 X 1,000m with 800 at 3km pace shifting into 200m at 1500m pace. 3min rest interval. Would be a killer at 2min rest but 3 should work. I often do 5 X 1km @3km pace with 3min rest but you sound fitter than me so you can handle it.
Thanks for the input. I agree that the workout is too tough, I might modify it to 5k/3k pace instead of 3k/mile.. I like the suggested workouts you guys have given.
I certainly think the workout is too tough, Feww. If you cut out the 1k and the 400 and just do the 200m jog I think it will be a good American-wait-and-run-slow workout. I love to watch the Africans race those distance races where they run at pace one lap and then go like hell for the next one, but training to do that is way too tough.
Gerry the Jogger wrote:
I certainly think the workout is too tough, Feww. If you cut out the 1k and the 400 and just do the 200m jog I think it will be a good American-wait-and-run-slow workout. I love to watch the Africans race those distance races where they run at pace one lap and then go like hell for the next one, but training to do that is way too tough.
You're obviously made of tougher moral fiber than the rest of us. I suggest 10x1k at 1500pace off 30sec recovery every day with a rest day every other month. That'll see you off to Beijing in no time.