[quote]steeplechase97 wrote:
My favorites are:
7-10x300 @1600 pace (100 walk) {one of salazars workouts for maintaining speed}
Rubbish workout, elite runners do 10-12 x 400m @ mile pace so how is a shorter rep and longer recovery any good at 1500m pace
Since different "experiences" come with different territory, I imagine some track workouts are less "emotionally" enjoyable than others and even frustrating but produce results later on.
Which track workouts do people find are the most mentally enjoyable during the repeats? That stimulate them to brisk fantasies and race imaginations during the repeats, while offering adequate challenge?
ukathleticscoach wrote:
[quote]steeplechase97 wrote:
My favorites are:
7-10x300 @1600 pace (100 walk) {one of salazars workouts for maintaining speed}
Rubbish workout, elite runners do 10-12 x 400m @ mile pace so how is a shorter rep and longer recovery any good at 1500m pace
Yeah man... Some people run 15 x 1k faster than 10k pace in training, so 10 - 12 x 1k at 10k pace is rubbish, too ;-) It's always better to be workout hero.
ukathleticscoach wrote:
[quote]steeplechase97 wrote:
My favorites are:
7-10x300 @1600 pace (100 walk) {one of salazars workouts for maintaining speed}
Rubbish workout, elite runners do 10-12 x 400m @ mile pace so how is a shorter rep and longer recovery any good at 1500m pace
What a douche thing to say. It's his favorite workout. This thread is, "What's your favorite workout." Go be a douche/know it all somewhere else.
I'm a big fan of 5-8 x 1000's @3K/5K pace w/400 jogs and a fast 400 on the end.
40x400m
If I feel like hurting after taking a long time off, 4 x 2000s at date 5k pace with 3:00 min rest does the trick for me, although people might say 3 minutes is a long time.
Favorite for XC, is
1600, 800, 800, 1600, 800, 800, 400, 400, all at goal 5k pace, finishing faster
Favorite for Track
12 x 400m, 8 x 200m 1 minute rest on 400s, 2 min b/s, then x field for 200s
Pikachu wrote:
ukathleticscoach wrote:[quote]steeplechase97 wrote:
My favorites are:
7-10x300 @1600 pace (100 walk) {one of salazars workouts for maintaining speed}
Rubbish workout, elite runners do 10-12 x 400m @ mile pace so how is a shorter rep and longer recovery any good at 1500m pace
Yeah man... Some people run 15 x 1k faster than 10k pace in training, so 10 - 12 x 1k at 10k pace is rubbish, too ;-) It's always better to be workout hero.
7! to 10 x 300m with a 100m walk is not going to exactly burn you out.
'What a douche thing to say. It's his favorite workout. This thread is, "What's your favorite workout." Go be a douche/know it all somewhere else.'
Yeah, that's how this board works
If the's not doing it right then someone should tell him especially when Salazar is supposedly doing it. How can this be a speed workout for Mo when he is closing in 50 secs!
ukathleticscoach wrote:
'What a douche thing to say. It's his favorite workout. This thread is, "What's your favorite workout." Go be a douche/know it all somewhere else.'
Yeah, that's how this board works
If the's not doing it right then someone should tell him especially when Salazar is supposedly doing it. How can this be a speed workout for Mo when he is closing in 50 secs!
He probably got it here:
http://running.competitor.com/2014/04/training/workout-of-the-week-alberto’s-300’s_13752
There's also a video of Rupp doing it on Flotrack somewhere.
He is doing it right according to what he probably heard from 2 sources and the coach himself. Do you feel silly? You should. Now go away.
ukathleticscoach wrote:
7! to 10 x 300m with a 100m walk is not going to exactly burn you out.
Turns out you are a shitty coach in addition to a massive douche.
Not every workout should burn you out. This would be a perfect workout to do every other week or so during base phase to help maintain speed or to do right before a big meet to help feel sharp.
some other guy wrote:
ukathleticscoach wrote:7! to 10 x 300m with a 100m walk is not going to exactly burn you out.
Turns out you are a shitty coach in addition to a massive douche.
Not every workout should burn you out. This would be a perfect workout to do every other week or so during base phase to help maintain speed or to do right before a big meet to help feel sharp.
Yo could use any short rep work out for that. Runners are not doing it for that purpose they run it at that pace all the time.
It's a hooby jogger workout for people have read on Runners World and believe Al Sal did them along with those Yasso 800's. So Al Sal has his runners doing 300's relaxed but also has them doing tough workouts straight after a race. That makes sense
Who is going to list their favourite workout as the one they did at 90% the guy thinks he is going all out at 80%.Who is going to be more proud of doing them in 51 than 45! The op said workout not shakeout session. For all those people on here blabbing that they can't get any speed over 5km this is the reason they have no idea of how to do a speed workout. Why should doing 8-10 300's at a decent pace burn you out at all!
If you think elite runners do all their workouts feeling relaxed and are worried about getting burned out the whole time then you are living in cloud cuckoo land
Keep changing your name and have another go
I don't know who you are, but you take this far too serious.
The OP asked:
Your favourite track wo.
It isn't necessarily the hardest or fastest wo. So you and your athletes enjoy the hardest stuff the most it seems - fine. Seems like some other people enjoy more of cruising stuff.
And no: 7 - 10 x 300 won't burn you out. And that's the point of the wo. Thinking that elites always redline and run "hard" when they step on the track is ridiculous. If you really think that it just shows that you have no clue how elites train.
Just my 0.02.
Pikachu
A lot of this would depend primarily on the race distance the individual trains for. This should be mentioned when people reply to this thread - I'm finding it really informative and interesting.
I'm a 5k to half marathon guy. In fact, those are my two favourite distances. I would also love 10-mile races as well if they weren't so rare in my area.
5k: I like 5 (or 6) x 1000m at 5k race pace weekly, with progressively decreasing rest time each week. I am able to see progress more directly this way, and it motivates me.
HM:{/b] 3 x 5km at HM pace with 2 minutes recovery. Hard, but satisfying and a great confidence-builder.
'He probably got it here:
http://running.competitor.com/2014/04/training/workout-of-the-week-albertos-300s_13752
There's also a video of Rupp doing it on Flotrack somewhere.
He is doing it right according to what he probably heard from 2 sources and the coach himself. Do you feel silly? You should. Now go away.'
No, already seen it Have you got the times they ran it in? Do you do workouts after races as well perhaps it will help you run rubbish all summer like it did with Rupp. Its a crap workout - Al Sal keeps his best workouts secret unless you want to post up Rupps training and prove me wrong
One of my Favorite workouts are the Kosmin and the Pit
Kosmin: 1 min all out, 3 min rest, 1 min all out! ( messure the distance of each reps to predict your 800 time. i usually get 450 meters the first minute, and just under 400 the second, THE BURN!
The Pit: you have a group of 2.
1st guy: 200m @ 800m pace
2nd guy: 600m @ -5sec 1500m pace
1st guy: 200m @ 800m pace
2nd guy: 600m @ -5sec 1500m pace
1st guy: 200m @ 800m pace
5 min set rest. then switch places.
200,300,400,400,300,200
1 min recovery
all out pace.
Ran this workout in March. My splits were 29,43,60,65,47,29. The reason I ran 65 and 47 because I was running by myself and fatigue. My former teammate was pacing me and then got hurt.
Ok, I have got several favourite workouts. For example:
a)6X1000m rest 3' jog, @3km - 5km pace; for me is: 3:12-3:25/1 km
b) 6 - 8km tempo run
c) 2X(400m -2 min rest - 200m) 10 min between. sets: 1st: 400m at 102-103% 800m pace, 200m @ 105% 800m pace,
2nd: all out...
of course of those session are at pace depending on my dayily sensation.
thanks you all for participating in the thread, some divergent opinions i see. by the way, that 3x5km sounds very taxing on the body, wouldn't like 5 x 2km do a similar effect without so much mileage? say like 3 at 10km pace and then trying to lower the time for the last 2?
ukathleticscoach is always suggesting ridiculous "workout hero" stuff. For example saying a 7 mile tempo should be at half marathon pace. I don't think I'm physically capable of running 7 miles at half marathon pace outside of a race. It would have to be 20+ seconds/mile slower to be a tempo. Maybe ukathleticscoach would suggest I race slower.
8-10x60 m
3-4 min rest