20x100m @800m pace w/30s rest

Sounds like a good speed/tempo type workout, but that seems like quite a bit of rest for only running 100m.

Should the rest be cut more?

Do 2 sets of 10 x 200 with 15s rest and 5 minutes between sets.

Start each 100 with a few strides rolling start and make sure you run through the end.

The 15 seconds should be just enough time to slow down, turn and walk back then take your few strides rolling start.

Personally, I would prefer 2 sets of 5 x 200m with 30s rest and 5 mintues in between.

Maybe you could start out with the 100's for a few workouts and then do the 200's.

Obviously, a lot depends on how fast you are running each 100 or 200m. A big differene between a 1:50/800m and a 2:20/800 for these workouts

cut it wrote:

Do 2 sets of 10 x 200 with 15s rest and 5 minutes between sets.

Start each 100 with a few strides rolling start and make sure you run through the end.

The 15 seconds should be just enough time to slow down, turn and walk back then take your few strides rolling start.

Personally, I would prefer 2 sets of 5 x 200m with 30s rest and 5 mintues in between.

Maybe you could start out with the 100's for a few workouts and then do the 200's.

Obviously, a lot depends on how fast you are running each 100 or 200m. A big differene between a 1:50/800m and a 2:20/800 for these workouts

What is the aim of this type of workout?

It allows the athlete that thinks that speedwork is only for the few weeks before a race to avoid doing anything that is too disimilar from what they have gotten used to.

After all, they ran a 52s 400 back in high school, so obviously thats what they are capable of which isn't too bad considering they don't have much speed (which incidentally is impossible to improve so they are much better off neglecting rathre than trying to address the deficiency.)

Speed endurance without the speed is just endurance.

Cut it, your workout is much more an in season type workout where the workout posted would be more of a preseason type workout to build strength and cordination at race pace without going particularly anaerobic. Basically teaching your body to be relaxed and aerobic at a quick pace. I always liked 30x100m at 800m race pace, start with doing them on the minute so if your 800m goal pace is 2:00 you get 45 seconds rest, for many this is pretty easy, then you cut the rest by 5 or 10 seconds each session (try to do it every other week for the fall) when you get to doing them on 30 seconds your doing real well. At that point you can probably bump up to 150's on the minute, from there cut the rest. Obviously this isn't everything you should be doing but as a preseason staple it is one of the best ways to get in work at race pace while the bulk of your training load should be focused on other paces and fitness makers.

I like that workout just as you have it listed. It's teaching 800 goal pace without (2000 meters worth) without a significant fatigue buildup.

NJ's idea of starting every 1 min is good too. For preseason, an easy way to add volume to the day would be to add a 100 meter jog between each repetition. Try to jog this 100 meters in 1 min. Then your 20x100 workout turns into 2.5 miles of continuous running.

This workout could easily start a progression to something like NJ said:

(staying with 800 race pace and an equal jog recovery)

12x150

10x200

6x300

4x400

500-400-300-200-100

1x600-2x300-4x150

2x700 @ goal race time

or something similar