Most important workout?

It's an okay workout. it's just okay because in my opinion, mile repeats shouldn't be done at this late in the season. The amount of recovery days following this workout could also add up since this is a very strenuous Vo2 max session plus you get the anaerobic qualities of the 400s. Coaches shouldn't mix energy systems during workouts. If it's a vo2 max sessions, don't go into 400s in 60 or visa versa, if it's a sprint session don't do mile repeats.

a better workout would be:

3-4 mile mile warmup

race pace 200ms to get the legs moving (for example 8 x 200ms in 34-38 secs.)

4 x 1000s at 2:45-2:50 with 45-60 seconds rest

cooldown

Mile repeats are GREAT this time of the season if they are at 2 mile pace...which this workout is for him.

Doing similar workouts I dropped from 9:40 to 9:32 in the last month of my last high school track season. 3 x mile in 4:40-45 with a mile jog in between.

You can do mile repeats all year long depending on 1. the pace and 2. the rest.

Alan

roch-cha-cha wrote:

Coaches shouldn't mix energy systems during workouts.

See the mixed interval thread.

I would say the effectiveness of the workout is dependent on when your goal race is, what you have been doing up to this point, what you plan on doing in the future, and what you respond to well. Here is a quote from one of Tinman's articles (can be found at

):

If you grew up in the American system of using short recoveries while doing long, hard reps this new information may seem odd. However, it is true. You will have to trust me enough to try this method a few times. It is my observation that runners soon feel less wiped out after long-rep workouts yet have wonderful gains in fitness. By the way, David Moorcroft, former world-record holder in the 5k regularly ran 4-5 x 1 kilometer at his 3k pace or slightly faster, and he rested 6.5 minutes between each repetition. He had times of 3:33 for 1500m, 3:49 for the mile, 7:33 for 3k, and 13:00 for 5k. Perhaps his success will convince you to give the method a try?

This guy was doing kilometers at 3k pace so miles at 3200m pace might be a little ambitious, but the point is that hard reps with long rest can be beneficial.

Also, the guy above me is retarded. 4 x 1k at 2:45-2:50?? That's probably right around mile pace for this guy. And with 45(!!)-60 seconds rest to boot, this workout would obliterate the OP.

It seems I posted to quickly. To quote more of the above article (http://www.therunzone.com/IntervalRecoveries.html):

My Suggestion: When choosing long repetitions as a means of improving aerobic power, use recovery intervals that are about equal to the duration of the repetition time, unless you run quite fast, then even longer is recommended.. For example, if your 2 mile time is 10:00, then you might run repetition miles at 5:00 pace, a good pace to run for improving aerobic power, followed by recovery jogs of five full minutes between each repetition.

A long recovery between long repetitions will ensure two things. First, you will maintain an optimal stimulus to improve aerobic power during each repetition because your speed won't slow-down. Second, you won't tire too quickly. Therefore, you will do more reps and increase the aerobic power stimulus.

So it seems mile reps at 2 mile pace could be very beneficial.

Ya that sounds good then so it is a effective workout. My goal is 9:20's. My peak race is in 4 weeks. The workout will look like this 2 miles warmup,

1600-4:48

5min rest

16004:48 or faster

5min rest

1600-4:48 or faster

5 min rest

400-60

3 min rest

400-60

2miles cooldown. Is this a workout that will tell me im in great shape to run 9:20's or faster and get my legs ready to run fast.

So does this workout make sense?

runningman37 wrote:

So does this workout make sense?

ya mile repeats at two mile race pace, that makes sense, NOT!!!

There are lots of ways to train and you need to believe what you are doing will work the best for you. One of the most important things is for an athlete to believe in what they're doing, which sometimes means believing in the coach. Did this coach help get you to where you are now, if so why are you doubting him now? If you are doubting the coach ask him about it, he cares about you and how you perform. Don't ask a bunch of random message borad posters who may, or may not, have your best interest in mind.

As for the workout it looks like a solid workout effort, but I don't personally believe that there is any "Most important workout" because if you are having a bad day on the day of that workout that doesn't necessarily mean you can't still run a good race, or if you're having a really good day on that one workout it doesn't guarantee you'll have a good race either. Training is a cumulative thing, a bunch of workouts together without any one workout being that much more or less important than any other.

Ok i did the workout it went decent my legs were a little tired but not to bad I went 4:56,4:49,4:49 with 5minutes rest in between them what time does this ndicate me possibely running?