20x200m? what's it all mean?

Go to 40x400 at 75 seconds per, then come back and ask.

One clue: Zatopek.

What distance are you training for?

Very good, keep it going, don't get injured.

Last week I did 20x400 in 69 with 40 seconds recovery, and I'm 45 years old, so there is some incentive, in a few years time you might be able to beat me in a race.

wellnow wrote:

Very good, keep it going, don't get injured.

Last week I did 20x400 in 69 with 40 seconds recovery, and I'm 45 years old, so there is some incentive, in a few years time you might be able to beat me in a race.

Either you are a freak or thats bs.

give us a name and result from a recent race.

I'm a pretty good college guy, and I could never have done this in the middle of June.

When I ran 4:40 in 1500m I did a workout similar to that so I'd say you should be in shape to run close to or under 5:00 in the mile. A minute rest is fine if you're just starting.

The standard in your college is not very good. I'm going well for my age, in about 4 minute shape for 1500, but not in peak shape.

Fitness baby, fitness. Train hard and get some.

5k,8k,10k

i was planning on progressing every week or so to longer intervals while keeping the rest the same. Like 300s for the next increase, 400s, 600s, 800s, 1000s, 1200s, miles,....

If I do that, should I keep the total workout volume the same at 4000m (20x200, 13 x 300, 10x 400) or should I keep the number of repeats the same...or a mix of the two ideas?

Do any of you have good or bad experiences with this sort of thing?

that is bs you never did that f***in workout, that is like 100 meters inbetween repeats.you my friend are a liar

Sorenson, Simonatis and a few others >45 could do this workout. You my friend, are a moron.

hey wrote:

that is bs you never did that f***in workout, that is like 100 meters inbetween repeats.you my friend are a liar

correxion:

Pete Magill is 46 - 8:36/14:34 this year

Jim Sorenson is only 41 (42?)

What about college guys doing 20x400 in 60 to 61 with 60 to 61 sec. rest?

Does anyone do that? Or is it unlikely?

I tried stuff like 20x200 and 15x300 when I was getting back to training in 1999 after 8 years away....it did not work at at all. My initial pace in races was excellent, then I would just die in the 2nd half of the race.

I advise you to do a proper build-up that includes a lot of slow jogging, (training 2x or 3x per day), and some hard continuous running (8-12 miles) about once a week. Throw in a longer run (2+ hours) at a moderate pace every 2 weeks or so.

There are a lot of training systems out there, for example the Portugese do 10x200 (200 rest) once a week, even the marathoners. However, the tried-and-true system for a good build-up always involves long distance, continuous pace running.

Jason

hey wrote:

that is bs you never did that f***in workout, that is like 100 meters inbetween repeats.you my friend are a liar

I'm not your freind, nor a liar. A standard session for 3000m is 15x 400 about one second faster than goal pace with about 45 seconds recovery.

My goal pace is 8.30 I did a slightly modified version of that session. Hard, but do-able.

just starting wrote:

5k,8k,10k

i was planning on progressing every week or so to longer intervals while keeping the rest the same. Like 300s for the next increase, 400s, 600s, 800s, 1000s, 1200s, miles,....

If I do that, should I keep the total workout volume the same at 4000m (20x200, 13 x 300, 10x 400) or should I keep the number of repeats the same...or a mix of the two ideas?

Do any of you have good or bad experiences with this sort of thing?

You have the right idea, that is the way to progress. Experiment along those lines.

Sometimes is will go well, sometimes not. Make sure you run easy the next day to recover.

gotcha. yeah, dont worry. i'm doing plenty of other running during the week. I'm doing a lot of doubles, easy running, tempos(fastest aerobic pace i can hold, right?) for about 15-30 minutes), a long run, and a little top speed work.

I'm doing the high rep workouts to get used to running 5 minute pace. I guess that might be called a efficiency workout? or practicing specificity? Hopefully, by the end of summer, I'll be running miles repeats at that pace.

PS -

the 20x200m type workouts are not my focus. They're more of a long term, side work king of thing. I'm focusing/relying on the tempos, long runs, and easy runs to get me into shape.

Tempos, long runs, easy runs, it's all good, for general fitness. Specific pace training, such as your interval training is the way to really improve your pace. Most runners have absolutely no idea of how fast they could be because they don't have any goal or focus.

As well as doing pace work for 5 minute miling, you should also gradually improve how long you can hold 4 minute miling, 4.30 miling etc. It all depends how good you want to be.

wellnow wrote:

As well as doing pace work for 5 minute miling, you should also gradually improve how long you can hold 4 minute miling, 4.30 miling etc. It all depends how good you want to be.

You know, that makes more sense. Then, not only will my distances times drop, but so will my 800m and 1600m times

Am I correct in thinking that these workouts aren't v02 workouts, so the improvments are only coming from coordination and efficiency gains? And since they aren't v02max, they won't be strenuous and I don't have to be worn out by them. Also, I'll still have a significant increase in ability jump left for when i go through the v02 phase of training (since I haven't already used the phase).

wellnow wrote:

Tempos, long runs, easy runs, it's all good, for general fitness. Specific pace training. . . is the way to really improve your pace. Most runners have absolutely no idea of how fast they could be because they don't have any goal or focus.

I totally agree with the caveat that after several weeks of intensive pace training one has to back off and return to the general fitness stuff to let the CNS reload for the next go around.