To work on the speed endurance side of the event i plan on doing a session of 4 x 500m increasing to 600m later in the season at slightly faster than race speed so 64/65s 400m speed for me.
I was wondering what sort of recovery would be ideal for the session?? Thanks
Assuming you have done some base work and some traditional reps,i.e. 12x 400 in 68 with 90 sec-2 min rest etc, then you should run the 500/600s with the emphasis on hitting the times. Start with 4-5 min and reduce to 3 min. There is an amazing difference between 400s and 600s and once you get to 600, the emphasis should be on the time. If you are aiming at 4:00 you had better be able to run 4x600 (5 would be better) in 1:36 with 3-4 min rest.
Good luck
another canuck wrote:
Assuming you have done some base work and some traditional reps,i.e. 12x 400 in 68 with 90 sec-2 min rest etc, then you should run the 500/600s with the emphasis on hitting the times. Start with 4-5 min and reduce to 3 min. There is an amazing difference between 400s and 600s and once you get to 600, the emphasis should be on the time. If you are aiming at 4:00 you had better be able to run 4x600 (5 would be better) in 1:36 with 3-4 min rest.
Good luck
You sound like a good coach......I am doing the 12x 400's type of workouts now or 16 X 200's or 6 x 300, 2 x 600, 8 x 150m then 4 x 200m....
I was wondering what would be good workouts for 800m runnng after I do the traditonal reps. I plan to start racing at the end of May
If your focus is on 800m, then after you are satisfied that you have a reasonable base, you can run most of your workouts based on your specific target. The most obvious workout would be 2 sets of 3x400 at race pace with 60-90 sec rest.
My personal favourite, and one that I have found as an accurate predictor is 2 sets of 200-500-200 at race pace with 60-90 sec rest. Full rest in between sets.
Don't forget some full speed-5x200@400 speed. full rest.
Also, to make sure your shape is holding up, do a 1500m workout once every 10 -12 days such as 1200 + 800 +600 +400 at 1500 0r 3k pace with about 5 min rest.
Much depends upon your age and background. If you want a bit more specific advice I'll be happy to comment.
Hello another canuck..
I hope you do not mind...I sent a reply to you using your email address....
Thanks,
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