Stating the obvious wrote:
A Duck wrote:I once, ONCE did 6x200 with 30 seconds rest, and hit all but one under 23.5. I thought that was pretty studly.
I think it is.
We did a high school 4 min mile workout in track that the coach called "Short and Sweet"; 8x220's at 1 min intervals.
Only a few of our team could do it under 4 min (and he had a team that went to states in cross country). Never me.
And our coach would always say after the last 200 as we were gasping, "Remember Jim Ryun, Liquiori and Daneilson while in high school did all 8 under 30 sec with no rest between."
I think a great workout for high schoolers to do once or twice a season, at least for some perspective.
Doing 8x200 with 30 seconds to run, 30 seconds to run and start again, was a staple Oregon drill of Dellingers. Just about everyone could do it. Some may have had to build up to it, but it was a staple. AND, did this, it was often done at the end of a workout -- as a drill -- not as a core part of the workout. I think Salazar got it up there to 10-12.