I am putting together an 800 training cycle and there is a meet where my guys will be running a 4x800 relay and then waiting around for 4 hours for the meet to finish.
I would like to combine the race day with some max speed work. 2x5xFlying 30m sprints. If the guys had 2 hours rest after the 800 would they still get maximal benefit from the max speed work or would they need to go into stuff a workout fresh? These are distance 800/1500 guys who have run cross country and run 40-50mpw.
Thanks.
Max speed should be done rested. If you had them do this workout after an 800m, they'll get almost nothing out of it. Flying 30s at 100% is largely about training the CNS, which will be fried after the 800m.
I do think you could combine a different workout with the race if you feel you need to get a workout in that day. Speed endurance would be a better fit. They would likely be able to do a speed endurance workout pretty well a few hours after an 800m race.
Runnerdnerd wrote:
Max speed should be done rested. If you had them do this workout after an 800m, they'll get almost nothing out of it. Flying 30s at 100% is largely about training the CNS, which will be fried after the 800m.
I do think you could combine a different workout with the race if you feel you need to get a workout in that day. Speed endurance would be a better fit. They would likely be able to do a speed endurance workout pretty well a few hours after an 800m race.
Nailed it. Be fresh when training fast.
A tempo and some milage might be a good option to.
Do a few 30s right before the race if you really want to get them in. Otherwise I think you are overthinking things...