These are straight out of the book. (I'm calling fair use
http://fairuse.stanford.edu/overview/fair-use/
and public domain
http://fairuse.stanford.edu/overview/public-domain/
on this
High-Stress Workout 1
Warm up and then perform the following:
1. 1,600 4 sec/200 slower than current mile race pace; 5 min recovery (keep moving—walk or jog
—during recovery bouts)
2. 1,000 2 sec/200 slower than current mile race pace, or 2 sec/200 faster than in the 1,600 above;
4 min recovery
3. 800 at current mile race pace; 3-min recovery
4. 600 1 sec/200 faster than for the 800 above; 2.5 min recovery
5. 400 1 sec/200 faster than for the 600 above; 2 min recovery
6. 300 1 sec/200 faster than for the 400 above; 1.5 min recovery
7. 200 1 sec/200 faster than for the 300 above
Cool down and go home. This workout is about a 31-minute session (excluding warm-up and cooldown).
High-Stress Workout 2
Warm up and then perform the following:
1. 800 at current mile race pace; 3 min recovery
2. 600 at 2 sec/200 faster than in the 800 above; 2 min recovery
3. 400 at 1 sec/200 faster than in the 600 above; 1.5 min recovery
4. 300 at 1 sec/200 faster than in the 400 above; 1 min recovery
5. 200 at 1 sec/200 faster than in the 300 above
Cool down. This is about a 15-minute session (excluding warm-up and cool-down)
High-Stress Workout 3
The total time for each of the five 800s listed here is to be at a pace that is 6 seconds per 800 slower
than current 1,500 or mile race ability. For example, if current mile race ability is 4:40, this is a 2:20
per 800 pace, so for the following workout, each 800 is to total 2:26. The pace of each 800 is
changed so each 800 starts a little slower and finishes a little faster. The following uses a 4:40 mile
as an example.
Warm up and then perform the following:
1. 36.5 + 36.5 + 36.5 + 36.5 = 2:26 or 73 + 73 = 2:26
Recovery = 200jg + 200 at 36.5 + 200 jg
2. 37 + 37 + 36 + 36 = 2:26 or 74 + 72 = 2:26
Recovery = 200 jg + 200 at 36.5 + 200 jg
3. 38 + 37 + 36 + 35 = 2:26 or 75 + 71 = 2:26
Recovery = 200 jg + 200 at 36.5 + 200 jg
4. 38 + 38 + 35 + 35 = 2:26 or 76 + 70 = 2:26
Recovery = 200 jg + 200 at 36.5 + 200 jg
5. 39 + 38 + 35 + 34 = 2:26 or 77 + 69 = 2:26
Cool down. This is about a 25-minute session (excluding warm-up and cool-down)
High-Stress Workout 4
This is an 800-600-400-200 3-2.5-1.5 sec/200 faster speeds.
Warm up and then perform the following:
1. 800 at current T pace, followed by a 200 jg
2. 600 at 3 sec/200 faster than the pace of the 800 above, followed by a 200 jg
3. 400 at 2.5 sec/400 faster than the pace of the 600 above, followed by a 200 jg
4. 200 at 1.5 sec/400 faster than the pace of the 400 above
If up to it, take a 10-minute recovery period and run the same session in the reverse order, starting
with the 200, and do each run at the same speed you did them on the way down in distance.
Cool down. This is about a 9-minute session, but about a 28-minute session if the reverse order follows the initial 4 increasing-speed runs and the 10-minute recovery run.
High-Stress Workout 5
Warm up and then perform the following:
1. 2 × 600 at 1 sec/200 slower than current mile race pace, with 600 jg after each
2. 3 × 400 at current mile race pace, with 400 jg after each
3. 4 × 300 at 1 sec/200 faster than current mile race pace, with 300 jg after each
4. 6 × 200 at current 800 race pace, with 200 jg after each
Cool down. This is about a 35-minute session (excluding warm-up and cool-down)
High-Stress Test Session
If current 1,600 race time is 4:40 or faster (VDOT greater than 63.8), do 10 × 400 with as fast
an average time as possible, with 1-minute rests. The pace you can average should be attainable
for a 1,600 or 1,500-meter race.
If current 1,600 race time is 4:41 to 5:20 (VDOT between 54.8 and 63.7), do 9 × 400 with as
fast an average pace as possible, with 1-minute rests. This should provide you with the pace you
can race at for 1,600 or 1,500 meters.
If current 1,600 race time is 5:21 to 6:12 (VDOT between 46.3 and 54.7), do 8 × 400 with as
fast an average pace as possible, with 1-minute rests. This should provide you with the pace you
can race at for 1,600 or 1,500 meters.
If current 1,600 race time is slower than 6:12 (VDOT less than 46.3), do 7 × 400 with as fast an
average pace as possible, with 1-minute rests. This should provide you with the pace you can
race for 1,600 or 1,500 meters.
Could someone please clarify as to what these sessions are intended to train? Are they just intended to "switch things up"? Thanks for reading.