Early season, what is a recommended pace for 300 meter workout with 100 meter slow jog/walk recovery? Workout is 2 sets of 5 with a 400 meter jog between sets.
Is target 800 meter race pace too fast? Too slow?
Early season, what is a recommended pace for 300 meter workout with 100 meter slow jog/walk recovery? Workout is 2 sets of 5 with a 400 meter jog between sets.
Is target 800 meter race pace too fast? Too slow?
Human Torch wrote:
Early season, what is a recommended pace for 300 meter workout with 100 meter slow jog/walk recovery? Workout is 2 sets of 5 with a 400 meter jog between sets.
Is target 800 meter race pace too fast? Too slow?
imo target 800m race pace is a little fast if you are doing 10 reps with a 400 jog, especially if you are having no idle rest at all throughout the entirety of the workout. If you can pull this off then go for it, otherwise I would say that if you want to keep it fast go down to 6-8 reps or go a little slower than 800 race pace (47-48 seconds for a 2:00/45 pace guy)
Thank you. I'll consider both options, (fewer repeats) or a little slower. Curious to know anyone else's thoughts on this as well.
Hello,
I think target 800 pace is way to fast! That is 3000 meters worth of 800 paced work in the middle of a training cycle. I would say conservative mile pace for the first set, then work down to current 800 race pace in the second set.
Another good 300 workout is 3x3x300 with 1min/3min rest. Start at aggressive 3k pace, then mile, then 800 pace for the sets.
Developing is speed is crucial but very risky so work into and progress the workouts over time.
slow progression wrote:
Hello,
I think target 800 pace is way to fast! That is 3000 meters worth of 800 paced work in the middle of a training cycle. I would say conservative mile pace for the first set, then work down to current 800 race pace in the second set.
Another good 300 workout is 3x3x300 with 1min/3min rest. Start at aggressive 3k pace, then mile, then 800 pace for the sets.
Developing is speed is crucial but very risky so work into and progress the workouts over time.
This doesn't make sense to me. I like the idea of 3x3 sets, but the pacing seems too slow. If one of the staple workouts of a 1600 runner is 10x400 at race pace, (minute rest) then running 9 300s broken up into sets of 3 where 2/3s of the intervals are mile pace or higher doesn't seem right at all. Maybe I could see 3 sets which each progress from goal mile pace to goal 800 pace. Which would be 48, 46, 44.xx.
800 pace is too fast.
For 800s I like the sets of 3 x 300s, where you walk/jog the 100 rest in 1 minute.
I think you need 5 mins in between sets, but you can start with 5 the first time you do it and work down.
Human Torch wrote:
If one of the staple workouts of a 1600 runner is 10x400 at race pace, (minute rest)
It's not.
don't whine if u crash 'n burn wrote:
Human Torch wrote:If one of the staple workouts of a 1600 runner is 10x400 at race pace, (minute rest)
It's not.
2 Questions, in what context would you put, or what description would give to 10x400 workout for 1600 training? and what would you say IS a staple workout for the distance?
Human Torch wrote:
don't whine if u crash 'n burn wrote:It's not.
2 Questions, in what context would you put, or what description would give to 10x400 workout for 1600 training? and what would you say IS a staple workout for the distance?
He might be referring to that it's a good mile predictor, but not necessarily a staple workout. It's something you'd perform maybe twice a season to see what you should aim for. Just throwing ideas out there.
try this.. 12 repeats divided into 3 sets with 1 lap jog between sets start out at mile pace and cut 2 seconds off after each set. 100m jog after each repeat, thats a workout i use works great
Try doing your early workouts based off of mile race pace and as your get further into your season cut it down to workouts based on your current 800 race pace. For instance if you are doing a mile workout you would do early workouts faster than race pace, slower than race pace, and race pace. Base everything early off of your mile race pace. Then as you get fitter start turning it over and do workouts based on your 800 race pace. Seems to work for my college men!
Acceleration 300s are a good way to go . . .
200 @ a mile to 3K race pace, then accelerate to about your race pace for the last 100.
100 @ mile to 3K race pace, then to RP for 200
300 @ RP
3-4 sets of these should do the job. Always good to feel the gears changing. Also mixes up the workout a bit.
Brooks Johnson has used 300-quick jog 100-300 with all of his athletes with good success for years.
I was a 400 runner and only did 2 sets. The middle distance guys did up to 6 sets.
don't whine if u crash 'n burn wrote:
Human Torch wrote:If one of the staple workouts of a 1600 runner is 10x400 at race pace, (minute rest)
It's not.
Yes it is.
Maybe that's a good workout predicter for some but not for everybody. I can run well under 5 for the mile, but 10x400 in 75 off a minute recovery would be very tough for me to do.
Thanks for the input. Had him do 3 sets of 3 with 100 meter rest and 800 meter jog between sets. 48,46, sub 45 which was 2 seconds (per 400) faster than current mile pace down to current 800 pace. Seemed like a good fit.