For those of you who don't know what I'm talking about, it's basically x minutes of continuous running on the track alternating between 200s in 30 and 40 seconds. I have no doubt this is a hard workout for almost any length of time, but I just think there are MANY other workouts that accomplish more. Is there ever any reason to do anthing like the 30/40 workout?
he's pre, he does what ever the hell he wants.
I always thought this was more of a "gut check" workout. That is, it's something the athlete can reference when it's late in a race. If you get used to running 30 second 200s with a great amount of fatigue, hitting that gear in a race will be much easier. I mean, if you do 16 laps of this, you're hitting 14:30 for the 5K after running close to a 4:40 mile. I suppose that pre and others could have ran 4 miles at 4:40 pace evenly, but all of that is slower than race pace, so it's not even close to being the same workout.
It can be compared to the Michigan workout in that it works anaerobic and threshold systems. Pre ran mile pace for 200 and threshold pace for 200.
read it... IN A BOOK wrote:
For those of you who don't know what I'm talking about, it's basically x minutes of continuous running on the track alternating between 200s in 30 and 40 seconds. I have no doubt this is a hard workout for almost any length of time, but I just think there are MANY other workouts that accomplish more. Is there ever any reason to do anthing like the 30/40 workout?
Pre did that workout all of about 3 or 4 times in his life.
It wasn't PRE's workout, it was a workout Dellinger had his athletes do. There are threads on this workout already.
todd williams did something similar (i think) almost every week. when you see WHEEL in his logs it is continous hill running, harder on the uphill. so hard ~30[s] up, float 35[s] down. i could be wrong but its my theory.
also he would often go to the track after and do a 3200 of pace-changing, either alternating the 200m or 400m segments.
below is a sample from his logs at
http://www.pushthepace.com/logs.html
p.m. - 4 mile warm - up 4 x wheel(HARD hill running non-stop on grass) (9:53) then run 1 mile back to track for 3200m of alternatin pace. I ran 69-64's for a 8:51 3200m felt like I was walking
he is a little behind in updating the logs but when he does it is always great stuff.
also i think he progressed through the years. he started in college with say 800m of pace changing after a wheel segment.
Is there ever any reason to do anthing like the 30/40 workout?
The workout really is about changing pace at a hard effort. Surges can be thrown in at any time during a race. If you can't change gears you might get left behind in a race that is won in a time you were more than capable of running.
Rob De Castella also did a similiar workout almost every week of 8X400 with a fast float 200 in between.
I believe the point was to make 40 seconds (5:20) feel like recovery pace. I know Delinger also had Salazar do a similar workout(not 200s but a longer interval)in order to do the same thing.
We did 35/45s in high school...definitely helps you learn how to get comfortable with a changing pace...
citius5000 wrote:
It wasn't PRE's workout, it was a workout Dellinger had his athletes do.
Very rarely.
huh? wrote:
he's pre, he does what ever the hell he wants.
Like drive his car into a rock?
I believe the point was to make 40 seconds (5:20) feel like recovery pace...This makes the most sense to me. Also, it would make straight 4:40 pace also feel easier. How many reps were done? Seems like anything much over 2 miles of this (16 reps/8 laps) and you'd be fried.
MarathonMind wrote:
How many reps were done? .
They did them until they couldn´t keep the pace up.
I agree with triple man, the workout is all about gear changing, if you can roll from a 40sec 200m to a 30sec one without too much discomfort your going to find the kick at the end of the race a lot more managable.
I did this session(2x6laps)for the first time last week with my team mate in preparation for national indoors this weekend so we will see if it works and if does i'll aim to do 3miles straight through next time.
works well actually. I use a variation
300 in 48 sec,300 in 60secs, that's a 25% drop in pace.
They do that for 2x15 minutes, basic VO2 max work really.
Of course how fast you run the 300's depends on your goals
but I train elite HS girls so it's about right for them.
This also works as a lactate uptake session. I.e. It teaches your body how to absorb the lactate that was built up during the hard sections of the workout. So, you run above threshold for 200m, build up a small amount of lactate, dip below threshold for 200m, learn to absord this small amount of lactate. This session was a good one for a 5000m runner, but a marathoner would be better off alternating just over threshold for 800m+ with equal distance runs of just under threshold.
300 in 48, followed by 300 in 60 is a 600 in 1:48 - that's 15:00 5k pace.
So if you do 2 x 15 minutes of 300 in 48, 300 in 60, you do 2 x 5k, each in 15 minutes. Are you sure this is what you're elite HS girls are doing?
No, I made a typo 2x5 minutes