my coach let me ran this workout as a sharpener and a few mins later 10 diagonals at high speed (perhaps 400m-800m goal pace?)w/ jog recovery at the goal lines.
puh, i was toasted. i have read many sceptical comments about this workout.
but i think, this is a decent volume of 2000m @800m pace and round about 1000m more @ a slightly faster pace (diagonals).
even if the recovery time of 200m jogs is quite long - why do some think this is not a good workout? my goal: 1500m race.
If you nail your expected pace in the 1500 it was a good workout for you.
I don't see anything intrinsically wrong with this session: a good volume of high-quality work that should make you more efficient at 800m pace and more comfortable at your goal-1500 pace.
But "I was toasted" indicates that it's a workout that most people would want to do ten days (or more) ahead of an important race. It is indeed a sharpener, but not the kind you'd do two or three days ahead of a "big" race.
thank you for the answers.
well, this workout happened 8 days ahead of the first race and 11 days ahead of the really important one. after this workout the plan is to be very careful, only a few short easy jogs and 20s strides will follow.
"i was toasted" describes the situation after a cycle of a few hard weeks and this final workout. i know my limits, this was definetly very close.