Assuming excellent base prep but almost no interval background this year, what workouts will encourage race fitness very quickly?
Assuming excellent base prep but almost no interval background this year, what workouts will encourage race fitness very quickly?
8x100
200s, 300s,400s. More reps at a slower pace. Doing fast reps will be harder than it seems. Or maybe slighter faster intervals in sets.
Neural training like strides at race pace or faster. Do 5-10x100m twice a week. Combine this with a weekly VO2max session like 5x800m @ 3k pace. Every other week a lactate tolerance workout, 4x400m @ race pace with 4-5 min recovery. After 4 weeks you will probably run close to your potential for this season.
monster of mondo wrote:
Assuming excellent base prep but almost no interval background this year, what workouts will encourage race fitness very quickly?
20x200 with 200 jog intervals, starting at slightly slower than race pace, doing the majority at race pace, and finishing faster than race pace. A Seb Coe favorite; he'd start off running 27s, run most in about 25 and finish in under 23.