I did this in college as a jumper. I made it to 4. Most difficult workout ever.
I did this in college as a jumper. I made it to 4. Most difficult workout ever.
We used to do a workout that was 3 sets of 4x200 with 45 seconds rest the first set, 30 seconds the second and then 15 the last. Each 200 was supposed to be all under 30 seconds.
Lasse Viren in his book, "Lasse Viren Olympic Champion" had a workout of 20x200 meters with 30 sec rest. He averaged 27.8. With the last one in 25.8!
As a 800m- miler i used this workout every 10 days. The best I did was 14x200 avg 30.7 with 28 sec rest. The next time i did the workout i pulled a hammie. But i was able to run a 4:16 mile in 1980. I loved the workout. It was high quality and your main focus was trying to recover quickly. Plus the workout is over quickly.
jackodiamonds wrote:
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.
http://www.britishmilersclub.com/bmcnews/2003spring.pdf
Wow, 10-12 in 26-27 seconds. I guess that makes sense with his times.
This workout looks interesting. I do not know its purpose or if it really helps develop you well. It kind of seems bad.
i have the impression that the numbers, the pace, the individual ability and the purpose of the workout blur here in the thread. for cram, 10x200m / 30s rest in 26-27s means that every 200 was about 2 seconds slower than his 800m race pace.
4x200m at true 800m race pace with a 30s rest is doable but very hard. perhaps someone can run two sets with full rest between the sets but not very often during the season.
workouts like 20x200/30s rest have a totally different purpose.
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.
Sounds like an incredible workout.
Did this a lot after tempos or tacked on the end of longer workouts. Usually 4-5. Don't remember doing too many straight stand-alone sets of these. Maybe 12-14 once or twice. I do remember 2 sets of 4 * 200 at 26-27 with 30 seconds rest, lap jog between sets. Was in 1:52/3:44 shape during this time period. We tried 4*400 @ 55 with 30 seconds rest, once. Our 1:46 800 guy went 55, 55, 59, 70.