the weather has been bad where i live the last five months. that means i can't easily get on a track for workouts. i do have a 6lap/mile indoor track i can get on though ands i've been doing 4 and 5 mile tempos on that. i've done a bunch of those and wanted to try something a little different though.
anyone have experience with "in/out" 800m or kilometer workouts? i was thinking i could do one of these every couple of weeks instead of a tempo. i'm not fimilar with the theory though, so i'm not sure how fast to run the faster parts and how slow to run the slower parts. i'm thinking adding the faster and slower parts should get me something like tempo pace.
in/out workouts
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Mid-low 14's guy might alternate 3:00/1000, 3:00/800.
Adjust from there. -
so for them its like
30 min 10k pace, easy run pace
or
3 min 10k / 3 min easy -
Alternating between 5-10k pace (closer to 10k) for the hard parts and fast training run pace for the rest. Basically a fartlek. It's more of an effort-based deal than it is about hitting exact times.
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I'm a big fan of doing in/out 400's and in/out miles. The 400's are 70/90 and the miles are 5:00/6:00. I usually do the in/out 400's for about 4 miles and the in/out miles for 6-7 miles (always starting with the "in" part first). Do the 400's one week, the miles the next week and continue for 5-7 weeks and you'll be in good shape.
Adjust for your pace accordingly...for reference I'm a 15:12 and 31:46 guy. -
Sex
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I agree with Pablo in regards to the 70/90. I've used it as a threshold or bridge workout between races. The trick is to think of it a 8 '70' second quarters with a 90 second float; you can drop within the workout. As you increase the volume (4-6 total miles; 12 on 12 off), you can do sets of 70s dropping as you progress. I have one athlete who has done 12 1/4s with the 90 second float progressing to 67 second 400s on the last 4 quarters, and ran 30:45 10k. Just my 2 cents.
