I'm a high school runner around 2:05. What is a good workout I can do tommorow on the track. I will be alone, it is very wet right now, and will be doing my workout in spikes if that helps. Anyone has any good workouts. I want a solid workout, hard effort. Any help? Thanks.
Runner
4x600 1:45
1000 in 3min, 1min rest, 400 in 66-68, 2 min rest, 600 in 145, 1 min rest, 400 in under 70
800m x 1 in 2:04
I am also around your fitness level right now. I am no expert, but I would suggest doing 6-8 x 300m at about 50 sec.
Jog the 100m for a recovery so that you start the next one about 40-45 sec. later.
If you need to, take a 3-4 min break halfway through the repeats.
Hope this helps.
why is everyone suggesting a workout slower than his race pace?
I dont know, but I would go with
3x (400, 200) 5-7 minutes between sets and 30 seconds between the 400 and the 200. Try to run 1 second under pace for each
It depends what you're looking for:
strength: 5 x 1000 in 3:30 w/ 90s recovery
speed endurance: 5 x 600 in 2:00 w/ 60s recovery
speed: 6 x 300 in 45 w/ equal recovery
speed maintenance: 8 x 100m in 13-14s w/ slow jog recovery as long as you need
All of these times are ballparks, and can be adjusted based on the type of runner you are (specifically, if you run XC as well and are OK, the longer intervals can be a bit faster).
Take this all with a grain of salt, though, cuz I'm ballparking it and have had a few drinks.