Dantherunner wrote:
I am a Freshman going on Sophmore in High school and am looking to train really hard over the summer for XC. I don't want a workout for me I was just curious to hear what the hardest track workout you have ever heard of or complete yourself
Ok so this is a really hard workout, took me about 4 days of doing nothing to recover !! Honestly, it is a speed endurance, lactate threshold, speed, and mile workout. So it is broken 400m( you run for 300m at a little slower than pace for the full 400, then rest for a minute, then sprint the last 100m) x 10, but broken in to 4 sets. So it is (400m x 1) + (400m x 2) + (400m x 3 )+ (400m x 4 ) and after each set you do a 1k tempo "recovery" , more of a lactic acid magnet to really give you a good speed endurance workout. But at the end of set 4, do a 4k tempo run, preferably grass but can be the track.
Set 1- (300m + 100m) x 1 - goal 48 seconds
300m-38, 1 minute rest
100m-10, 1:45 rest
1k tempo recovery
Set 2-(300m + 100m) x 2 - goal 50 seconds
300m-39, 1 minute rest
100m-11, 2 minute rest
Repeat ^
1k tempo recovery
Set 3-(300m + 100m) x 3 - goal 52 seconds
300m-42, 1:15 rest
100m-10, 2:15 rest
Repeat twice more ^
1k tempo recovery
Set 4-(300m + 100m) x 4- goal 54 seconds
300m-43, 1:30 rest
100m-11, 2:30 rest
Repeat three times more^
4k tempo run
This brought my PR in the mile from 4:16.73 to 3:58.89, in the 5k ( cross country ) went from 14:35 to 13:59, went from 1:54.72 in the 800, to 1:46.78, and finally the biggest improvement I had after this workout, was the 10k ( my primary event, that's why I put this as a mile workout, as yes I improved more in the 10k, but I am not a mile runner so the improvement of 18 seconds is, in my opinion, out ways more than my improvement in the 10k) I went from 28:45.67( Track) to 27:59.87( Track ).