How many 200s at mile pace with 200 jog recovery

too much recovery. see peter coe...rx of 20 x 200 with 45-60 sec recovery. of course, his pupil was doing them a bit faster than race pace.

32?

[quote]tons of 200s wrote:

How many 200s at mile pace with 200 jog recovery

A) would be a good distance runners workout?

B) Should you be able to do (max)?[/quot

Get a f***ing coach!

tons of 200s wrote:

How many 200s at mile pace with 200 jog recovery

A) would be a good distance runners workout?

A couple more than you did the previous week...

B) Should you be able to do (max)?

See (A)

emotionalbliss wrote:

too much recovery. see peter coe...rx of 20 x 200 with 45-60 sec recovery. of course, his pupil was doing them a bit faster than race pace.

Am I reading this wrong? Do you really say 200 jog is too much recovery, then use an example of someone taking 45-60 seconds recovery? How long does it take you to jog a 200?

You can't go wrong with this workout...you can do whatever number you like with as much or as little recovery as you want, your still going to benefit.

I would try doing them all out with full recovery.

I do this workout quite frequently, I do 16.

tons of 200s wrote:

How many 200s at mile pace with 200 jog recovery

A) would be a good distance runners workout?

B) Should you be able to do (max)?

1) Depends on whether you are a middle distance type or a distance type.

2) Depends on when in the week/season you are doing it.

3) Depends on what your basic speed capabilities are.

4) Depends on how much volume you are doing.

An athlete of mine did this workout yesterday. He is an 800m - 1500 runner senior in hs - running 60 - 70 mpw

3 x 5 x 200 45 sec rep rest and 3 min set rest

28 31 29 29 28

29 30 29 29 29

29 29 28 28 27

Last workout

5 x 1000 2 min rep rest

3:20

3:18

3:12

3:10

3:02

Before that

2 x 400, 300, 200

2 min rest aver 400, 90 sec after 300

400 55. 300 41.4. 200 27.3

Second set 4 min rest

400 54 300. 44 200 27

How fast can he run a mile in 2 weeks?

i'd say he could run about 4:30, esp if its his first mile race of the season

looks like he's better at the 800m distance. his speed is close to what i can do but i can do 1000s w/ 60 sec rest all slightly under 3. i'd try to work on shortening his rest for those 1000s to 1:30.

PBS last summer. In 11th grade. 1:52 and 4:24 for mile

Ran 1:54 2 weeks ago

1000s weren't meant to be full out - just AT

We're hoping sub 4:20

I agree shorter rests for the 1000s next time.

Those track workouts are way faster than someone just hoping to run under 4:20...

Maybe, but being physically and being mentally ready to go 4:15 are two different things. Last summer, ran a lot (18) 800s, but only 3 1500s and 1 mile.

Do about 15-20 of those bad boys with most of them about 1 second faster than mile race pace and make the last one or two faster still. Try a recovery shuffle of 45-ish secs. unless it gets too hard to keep the speed up, in which case, break the workout into sets of 4 or 5 reps each with 2-3 minutes of active recovery between sets. Most people can do 15 reps as indicated without having to break the thing into sets, but every now and then, there are those who are just better or worse at some workouts than they are at other workouts or races. If this sort of thing is your bread and butter workout, you can probably do 20 reps with 45 secs. or less rest and average slightly faster than mile race pace. More reps aren't necessary. If it's still too easy, knock a few seconds off the recovery periods, but remember it is only a workout. Train, don't strain.

Canada coach wrote:

Maybe, but being physically and being mentally ready to go 4:15 are two different things. Last summer, ran a lot (18) 800s, but only 3 1500s and 1 mile.

this is true, and my observations were correct he is a much better 800m runner.

with that said, focus on strength. no need for speed sessions he naturally has the speed.

get him comfortable with mile race pace!!!!

mondays he can do an alactic session like 10x 50m all out with full recovery 3-4 min. this will make this speed great in a couple months for some outdoor 800s

^ this workout won't take a lot of him physically except for maybe the first time cuz he'll prolly be really sore the next couple days.

but the next day he could do a miles pace workout w/ the least amount of rest possible. start him 8x 400 w/ 2 min rest at goal mile pace. as he gets comfortable with mile pace try to work on shortening the rest to 90 sec instead of make the reps faster, this will help him build tolerance for the lactic acid that comes from mile paces/races.

then after taking wed and thurs easy to recover come back friday and do a 4 mile tempo i'd say for a guy like this try 5:30 miles for a 22 min tempo. if he can work it down to 20:30-21:00 then he'll be strong enough to bang out a fast mile.

keep the easy runs easy and he'll be ready to roll.

Plenty.You should be able to run 200s at mile pace with a 200 jog recovery all day.I would say that you should be able to do 30+ reps.

tons of 200s wrote:

How many 200s at mile pace with 200 jog recovery

A) would be a good distance runners workout?

B) Should you be able to do (max)?

I'd say not very many at first, because the calves are going to be very sore if this is the first speedwork in some time. But it shouldn't be too hard to increase to 24 within three weeks.

Canada coach wrote:

Maybe, but being physically and being mentally ready to go 4:15 are two different things. Last summer, ran a lot (18) 800s, but only 3 1500s and 1 mile.

The 3X5X200 in about 29 is probably about 800 pace. The typical Russian Interval time overpredicts performance, but he was running 3X5 instead of 3X4. That puts projected mile time at 4:12-4:15. You might try for splits like 65-65-65-58. If he tries to go out on even pace splits, he might not believe he can hold it after the halfway point.

I agree that 4:12 - 4:15 is a good goal indoors in Seattle. But he has to believe he has the strength to do that. I just found out he was invited to run in the Brooks PR high school invitational against the top 10 HS kids in the US at the end of Feb so I have to make sure we sneak in a little quick stuff. He always seems to run quick 800s off strength so preparing for the mile is good.

We do hard accelerations and at times 40s, but only 5 or 6. He's also gone as low as 100s, so I agree with your short stuff to develop speed

Good stuff