hard 4 mile tempo? 6 x 1 mile repeats? 10 mile progression run? 8x800 @ 10k pace? Discuss.
hard 4 mile tempo? 6 x 1 mile repeats? 10 mile progression run? 8x800 @ 10k pace? Discuss.
beer mile
can i change the rest/intensity, but not volume?
lets say pace and rest can be changed, but not overall workout volume or length of repeats in terms of work/rest
Lydiard's hill circuit
First thought was 10 mile steady state, then I liked your 10 mile progression idea but, now I'm going with 10k fartlek. You could do, 1, 2, or even 3 a day.
20x200
Style sex with Natalie Martinez
My first thought was the 10 mile progression. You can do two of those a day.
tempo fa sho
8 mile fartlek.
Could mix it up anyway I wanted depending on the day.
crossfit WOD with Webb push-ups.
200s baby
You can't beat 5 @ one mile a bit faster than your race pace for 8-10K, or even your 5 K race pace. Rest about 2-3 minutes between.
You have to be fit to run this.
At 18, workouts like this took me from my 4:30.7 high school mile best to 4:21.9 as a freshman college XC runner in a time trial in October. I had done a lot of distance and long intervals, but no speed work. My last lap was 63, fast enough for a mile at that level.
more than you think wrote:
Lydiard's hill circuit
^^^^^^^^^^^^^^ This one!
21-26 by 366m's @ 4K pace with 1:51 rest. That workout took me from 2:01.75666 in the 800m's my junior year of HS at Districts (injured for regionals and state) to 1:54.399 my sophomore in college at the end of a cut down workout that no one was there for.
Just answer the question and spare us the mundane details.
If it's the only run we could ever do, then I would choose a progression or fartlek. However, you said workout, so I'm assuming you can do easy runs to supplement the one workout you can run. In that case, I think I'd choose to do 1200 repeats at my high school's 1200 loop. 5x1200 there will make you love running forever.
Strides
Hills
Crossfit style sprints.
/thread