I have a 3200 in two weeks and I am desperate to get under 10 minutes. I ran 10.16 this weekend. Normally my coach would have this all planned out but he had a health problem that took him away from the program a few weeks ago...we have a lame gym teacher coaching till the end of the season.
So my question is what track workouts should I do and is there like a good two week program that I can do with a teammate to get me under 10?
any help is appreciated.
There's no magic, secret program you can do in 2 weeks to drop 16 seconds off your PR. Not to say you can't drop 16 seconds right now, but there's no super workout that'll put you under 10. Just run easy and do a couple workouts (three, MAYBE 4) between now and 2 weeks from now. There's not a whole lot you can do to affect your actual fitness level. You CAN, however, practice feeling relaxed and light at 75-second pace.
so what would be the best workouts? Should I do longer stuff, like 1000s or shorter stuff like 300s?
would this make sense? I am trying to make it up right now for 4 workouts over the next 2 weeks.
1. 4x1000 in 3:00
2. 6x800 in 2:22
3. 10x300 in 52 secs
4. 20x200 in 34 secs
does that order look right or should i do 1000s and then 300s week one and then 800s and 200s week two? are those times good...if i hit them all would it make sense that i can drop 16 seconds?
6 x 600 at 1'10" a lap...
sounds killer and should be killer.
But you have to run easy and a lot for four days in between.
I only coach myself, but the only way i can see myself improve for a race if it is a key race in such short time is to increase my ability to build up lactate. The bad part is it could mess your aerobic power if you don't do your easy runs easy... And if you did lots of track workouts before i doubt it would work. No need to ask for rests for this killer workout you'll feel when you will be ready give or taken two three minutes....
I only tell this because of lack of response there is probably someone here with a much better response.
Its going to be more about how mentally prepared you are now. As the other advice givers have said the hay is in the barn, now all you have to do is put the cows in the barn aka you've done all the training, now you have to go to the race and run hard. Are you mentally prepared for what running 2 seconds per lap means? It means guts and determination to keep going even if it starts to hurt. I think I'd do at least one workout this week that makes you mentally prepare for that and then make the rest of your workouts about feeling relaxed at your desired race pace like I previous poster said.
PR Machine wrote:
Are you mentally prepared for what running 2 seconds per lap means?
I don't think anyone's prepared for running 2 seconds per lap.
Frankie Altruez wrote:
so what would be the best workouts? Should I do longer stuff, like 1000s or shorter stuff like 300s?
would this make sense? I am trying to make it up right now for 4 workouts over the next 2 weeks.
1. 4x1000 in 3:00
2. 6x800 in 2:22
3. 10x300 in 52 secs
4. 20x200 in 34 secs
does that order look right or should i do 1000s and then 300s week one and then 800s and 200s week two? are those times good...if i hit them all would it make sense that i can drop 16 seconds?
If you run those times off medium recoveries then you should easily break 10 minutes.