What kind of interval workouts are you doing and what are your rep times and rest intervals - especially anything at 200 meters?
What kind of interval workouts are you doing and what are your rep times and rest intervals - especially anything at 200 meters?
Except for short cycles of 5 weeks or less before goal track races where I do two, I don't do more than one interval workout per week now. My favorites are 12x400 with 200 jog recovery, or 2,4,6,8,1000,8,6,4,2 ladder with equal rest intervals. I try to do the 12 400s in three sets descending :02 on each interval starting about 84, so 84, 82, 80, 78 and repeat. I try to do the ladder repeats at about 40, 80, 2:40, 3:20, and a little faster coming down. I'm in about 18:36 5k shape and 5:00 1500 shape. I am more of a fast twitch guy than most distance runners. I was a 440 guy in college.
6 to 10 150's in 21 with full recovery - 4-5 minutes.
theoldpro wrote:
What kind of interval workouts are you doing and what are your rep times and rest intervals - especially anything at 200 meters?
How old are you and what workouts are you doing today?
61 wrote:
Except for short cycles of 5 weeks or less before goal track races where I do two, I don't do more than one interval workout per week now. My favorites are 12x400 with 200 jog recovery, or 2,4,6,8,1000,8,6,4,2 ladder with equal rest intervals. I try to do the 12 400s in three sets descending :02 on each interval starting about 84, so 84, 82, 80, 78 and repeat. I try to do the ladder repeats at about 40, 80, 2:40, 3:20, and a little faster coming down. I'm in about 18:36 5k shape and 5:00 1500 shape. I am more of a fast twitch guy than most distance runners. I was a 440 guy in college.
What was your 400 meter time last year?
Depends on what are your goals.
My best distances are 5K to half marathon. As I've gotten older I've found less is more. About once a week. I'll do 300 at 5K/200 at marathon pace, for 12 to 18 min. And might alternate that with something like a shortened set of 4X 1000s or 3X 1200s at race pace the next week. Try to save my 'best' running for race day.
I do a lot of threshold running.
I like to do my intervals on the run home these days, unmeasured and untimed, Doing them by effort seems to produce good results.
I break a 7 mile run into a warm up then hard segments of approximately half, mile, 600, 6-8 x 300 (using phone poles to set the on/offs so I have something concrete to mark the start and finish of each rep).
That plus a 4-6 mile tempo (effort inverse to distance) as key workouts each week.
kevinBB wrote:
61 wrote:Except for short cycles of 5 weeks or less before goal track races where I do two, I don't do more than one interval workout per week now. My favorites are 12x400 with 200 jog recovery, or 2,4,6,8,1000,8,6,4,2 ladder with equal rest intervals. I try to do the 12 400s in three sets descending :02 on each interval starting about 84, so 84, 82, 80, 78 and repeat. I try to do the ladder repeats at about 40, 80, 2:40, 3:20, and a little faster coming down. I'm in about 18:36 5k shape and 5:00 1500 shape. I am more of a fast twitch guy than most distance runners. I was a 440 guy in college.
What was your 400 meter time last year?
I didn't race any 400s last year, but in a workout time trial (with someone younger and faster also running) I ran 65.x without blocks. I would like to think that I could hit 62-63 in a race with some specific training. I think that seeing the low side of 60 again might be delusional on my part. However, I can run a couple of 29s for 200s consistently in workout.
12x400@.35 w/200 walk/jog recovery
Age 51 and Getting Better wrote:
12x400@.35 w/200 walk/jog recovery
Correction - 12x200@.35 w/200 walk/job recovery:).
3 x 1 mile low to mid 5:40's 400 jog
or
8 x 400 76-79 with 200 jog
or
10 x 200 33-35
I can handle one of these per week with a tempo type run as well - any more and something breaks.
I run 55-60 mpw...just under 18 for 5k - feels like 14:30.
I didn't race any 400s last year, but in a workout time trial (with someone younger and faster also running) I ran 65.x without blocks. I would like to think that I could hit 62-63 in a race with some specific training. I think that seeing the low side of 60 again might be delusional on my part. However, I can run a couple of 29s for 200s consistently in workout.[/quote]
29 for 200 at 61 is damn fast. Most 61 year olds can't even run to the mailbox.