cafe bustelo wrote:
I like 200s. 8x200 w/ 1:30 rest is beautiful. I also like ladders.
+1
cafe bustelo wrote:
I like 200s. 8x200 w/ 1:30 rest is beautiful. I also like ladders.
+1
15x(4x400) w/ 200 rest between reps and 400 between sets
As a distance runner, I one time got my run done early and got in on the last 2 reps of the sprinters' workout: 50/100/150/200/150/100/50 with 100 walk rest. Definitely something I'd use towards the end of a season to dial in on the last of my (admittedly limited) raw speed, lots of fun too.
By this point in the thread you'd guess what I'm going to say next: 10x300 with 100 walk.
There's also a local jogging trail where I live that's about 9.5 miles around, and I like to try and get through it in under an hour. (Best atm is 63 min :()
A good strength/mental workout is 1x3200 (or 3000) @ 5k pace, 3-5 min rest, 1x1600 (or 1500) @ 3200 (3000) pace.
1600-1200-1000-800-600-400-200 @5k pace down to @800
captainrobbo wrote:
SMiLE wrote:
10x400, 1 min rest @ 1500 pace
The true test of a man.
Meh, anyone in decent shape can bs their way through quarters. I find that a continuous tempo is a lot better at exposing your weaknesses.
As someone who is more fast twitch (at least for a distance runner) I find that I can do a good session of quarters within a week or two after taking time off, but it takes a while to be able to hang on in mile repeat and tempo type workouts.