Is this a workout I should do once a week in preparation for spring track?

High School Running Distance

11 years ago 01/01/2013 4:45pm EST

Up a hill that goes from semi steep from 0m to 200m then the grade become steep from 200 to 400. I did the 100s from the 200 to the 300. Also Jog down for rest, walked down between sets

2X400 1.30s

2X3X300 1.10s

2X3X200 39s

4X100 did not time, pretty much 800m pace

This is my first hard workout of the winter season as I am hoping to be in good shape by spring but in no way over trained. Should I do this once a week to build strength or should i do something easier?

I am currently doing 45 miles per week with a 3 mile tempo on the track. I am trying to break 4.40 this year and run around a 10.30 maybe faster but i do not want to set my goals to high. So by no means am i super fast, but i do not seem to get injured, I have gotten up to 70 mpw over the summer

- Thanks

11 years ago 01/01/2013 5:31pm EST

re: Milkbags

Sounds like a great workout!

11 years ago 01/01/2013 6:11pm EST

re: Milkbags

That is a pretty goo workout. I wouldn't say do the same thing every week though. Hills and tempos are great early season workout, and I would suggest both weekly or bi-weekly, but change it up. Different paces/steepness of hill/whatever.

Also you could try throwing in some fartleks or long intervals (1000m or mile repeats)

In the words of Renato Canova, you don't lose speed from doing long distance, you lose speed by not doing speed. So be sure to throw in some speedier, shorter stuff. Don't make it a full workout, but throw it into your easier days or at the end of an endurance day (like tempo run)

Suggestions:

4 X 60m-80m steep hill repeats, max rec.

6 X 200m at mile pace

100m strides after a workout

11 years ago 01/01/2013 7:35pm EST

re: Milkbags

11 years ago 01/02/2013 7:53pm EST

re: Milkbags

Yeah that looks good, but i would switch it up a bit

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