Anyone done this workout before? If so, how many have you done and what kind of shape were you in when you did it? I'm just curious as to what kind of fitness tester (or how accurate of one) this is.
Anyone done this workout before? If so, how many have you done and what kind of shape were you in when you did it? I'm just curious as to what kind of fitness tester (or how accurate of one) this is.
I haven't tried it, but isn't that a Veronique Billat VO2max workout? Curious to hear what others have to say.
I've done 7. Ran 4:06 for the mile the following year. Best 1500 3:48.1 (1 year later as well).
hmm, that's interesting. I just tried it the other day and got 8 done. Granted I technically averaged 30.5, but it was a pretty windy day. Excited to see what I can race coming up here pretty soon, thanks for the info though guys!
i've gotten through 8.
shape at the time: 48.62 400m, 1:53.17 800m.
one of the besthardest workouts I did. 20x, full recovery rest - then 10 x. Did it 2-3 times season
managed wrote:
Anyone done this workout before? If so, how many have you done and what kind of shape were you in when you did it? I'm just curious as to what kind of fitness tester (or how accurate of one) this is.
About 10 years ago I did 35x200@.35 with 200 jog. I was pretty wiped the next day and sore for several days, but it was a great workout!
this is a session used regularly by Russian coaches to train their female 800m runners from 70s and 80s. I remember reading back then 4 x 200 off 30 secs x 2 with a lap jog between sets = sub 2 800m.
This session was a key one for Steve Cram in his training cycle. Min you he was running 10 of them in 26/27 secs instead of 30.
yung4evr wrote:
About 10 years ago I did 35x200@.35 with 200 jog. I was pretty wiped the next day and sore for several days, but it was a great workout!
I did 20x200 with 100m walk/slow jog between. My legs like yours, were toasted for a few days. Felt really flat afterward. but. Although I was in the best shape of my life at the time I did the workout.
I remember hearing Toledo's Coach Hadsell speak a few years ago where he laid out that he has his women do 2 x 20 x 200m in 36-38 with a 30 second standing rest. I didn't write down the rest between sets but I think it was only a few minutes. As I recall, he has them do this workout a few weeks before moving them to 20 x 400m in 78-80 with 30 seconds standing rest.
At high school level I would never do this. But he has had a lot of success at making average runners very good. My boys team does one set of 20 x 200m in 38. Great workout.
we ran on the 'one minute cycle' - each 220 you got one minute between start - rest, then start again ... so if you ran 32 - you got 28 sec rest - if you ran 26 - you got 34 sec rest and so on
This was a weekly standard at Oregon under Dellinger, usually Mondays. Most people did 8-12. Bill told me that he thought if you could do 16 of them you were ready to run 4:00 for the mile. During marathon training I did 20 once (29.2/30.8) and thought if I really wanted to tough it out I could make 24.
How many weeks out from your peak race in track season should someone do this workout?
I want to try it. (I run 800 and 1600)
malmo wrote:
This was a weekly standard at Oregon under Dellinger, usually Mondays. Most people did 8-12. Bill told me that he thought if you could do 16 of them you were ready to run 4:00 for the mile. During marathon training I did 20 once (29.2/30.8) and thought if I really wanted to tough it out I could make 24.
Did you ever try the 30/40 workout?
altoroad wrote:
malmo wrote:This was a weekly standard at Oregon under Dellinger, usually Mondays. Most people did 8-12. Bill told me that he thought if you could do 16 of them you were ready to run 4:00 for the mile. During marathon training I did 20 once (29.2/30.8) and thought if I really wanted to tough it out I could make 24.
Did you ever try the 30/40 workout?
Oregon also did the 30/40 workout on a regular basis - two miles of it mostly on Thursday am with a medium level pm workout later in the day. The era I'm farmiliar with (which is not Malmo's era so the program had altered), Oregon would do the 30/30 workout after a Saturday workout (ie, do a hard workout either on the track or trails, jog 3 to 5 miles on the roads and then do 8 30/30 on the track then a cool down).
I wouldn't say it's a good indication of what you could race. Oregon had guys who could run mid 28 10k's do it but couldn't break 4 in the mile. Yet Oregon had guys who could run 1:50 in the 800 easily complete 8 30/30's but couldn't run a 1,500m worth quack. There were also walk on Freshman who had pr's of say 4:00 in the 1,500 who could complete 8 at the end of a grueling workout.
30/30's may be an indication once you (as Malmo says) get up into the mid teen's. But doing 8 which was the staple in my era didn't or wouldn't reveal too closely what kind of shape you are in.
reader of stuff wrote:
I haven't tried it, but isn't that a Veronique Billat VO2max workout? Curious to hear what others have to say.
only if your vVO2 is 30 secs per 200m and you jog 100m recovery in 30 secs
Tried it last spring and got 6 of them. I was in 2:05 shape and 4:49 shape. I'm pretty sure the poster who said he ran 4:06 was bullshiting you.
we did 12-14 indoors every other week. we ran 4:20 at best
either we were all mentally blocked, or there are more parts to the puzzle
Once did 2X15X200m with cross the field jog in 37-42". My average was a bit under 30" and I ended up running a bit under 29 for 10,000 within a couple of weeks.
This is a tough workout if your natural ability is not 800m/1500m. I once did 10, about 4 days after running 3:50 for 1500m, and was pretty spent.