I'm aiming to run 4:08 for 1500m and i'm going to do a workout of 2x800m with 8 mins rest. What times should i get to show that i'm in shape?
Also if you know a better peaking workout could you tell me and also times to aim for in that.
At the moment my pbs are 4:10 for 1500 and 1:59 for 800m.
Thanks
try 4*600m in 1.40-1.41 with 3 mins jog recovery and once that goes ok try 3*800m in 2.14-2.15 with 3 mins jog recovery.
abit easy though those sessions arn't they?
not that easy,if you can do these u should be ready to run ur goal time.remember u are training to race not racing in training.dont leave all the goodwork in training,u should always be able to race better!!!!!!!
ok thanks, thats probably a mistake i tend to do.
gball2 wrote:
not that easy,if you can do these u should be ready to run ur goal time.remember u are training to race not racing in training.dont leave all the goodwork in training,u should always be able to race better!!!!!!!
BS. Peaking sessions are not the ordinary, every week workouts.
The workout the other guy described is good but neither his nor yours is a "predictor." They're good peaking workouts but they won't let you know what kind of shape you're in.
Predictors need to have very short recovery, so they're not always great peaking workouts. Think of it this way: the ultimate predictor workout is a race so the closer your workout is to race conditions (race pace, little recovery) the better it's going to predict your fitness. The problem is, as the other poster noted, you can spend your race during workouts.
so what would be a good workout to do in the week of an important race?
You're not really going to get any stronger in one week so focus more on neuromuscular kind of stuff.
For example: 600, 400, 200, 100, 100. Walk a lap between the 6, 4, and 2. Walk half a lap between the 100s. Go race pace or slightly faster via a kick at the end on the 6, 4, and 2. Go faster on the 100s.
Some people like to do anaerobic workouts before a big race and some don't. Some such workouts might be: a 2x(100, 200, 300, 400) at race pace with a fairly short recovery; or a 6x200 at faster than race pace with a very short recovery.
Just so you know who's giving you the advice--I'm not a coach. My knowledge comes from reading lots of books, a few college courses on physiology and training, and reading this site a lot. This is just one perspective.
thanks, can i ask you one question. Based on your ideas then, you don't think that its right doing longer distance reps with long recovery yea? For example the 2-3x800m with 6-8 mins recovery.
Peaking workouts, in my opinion, are workouts that sharpen you up while leaving the legs fairly fresh. One week out from the big race is when your workouts should take in an alomst easy feel.
I would say that 2x800 with 8 min rest is fine. Just don't feel the need to rip through them. 2:08-2:10 should be sufficient. The second one might feel a bit hard, but you should be fine.