Got a 3k a week today. Speed is a bit sub-par right now and I have one more top quality session. Should I do 3x1000m or an Owen Anderson 'superset' of 3x(400m flat out followed by 800m at 3k pace) with 4m rec - which I've never tried before.
Got a 3k a week today. Speed is a bit sub-par right now and I have one more top quality session. Should I do 3x1000m or an Owen Anderson 'superset' of 3x(400m flat out followed by 800m at 3k pace) with 4m rec - which I've never tried before.
3x1k @ race pace w/ 4 min recovery
3x400 @ 1500 pace w/ 2 min recovery
3x200 @ 800 pace w/ 1 min recovery
is a medium-quality workout that could work well for one week out.
That superset workout makes no sense to me. If you want a gear change session, try something like 5x600 where the middle 200 is at 1500 pace and the rest is at 3k pace. Or if you want to actually work on your speed, do some tempo work and then some fast 150s. get out of here with this hobbyjogger marathoner bullsh!t classification of "speed work" as anything under 10k pace
dobbyhogger wrote:
3x1k @ race pace w/ 4 min recovery
3x400 @ 1500 pace w/ 2 min recovery
3x200 @ 800 pace w/ 1 min recovery
is a medium-quality workout that could work well for one week out.
That superset workout makes no sense to me. If you want a gear change session, try something like 5x600 where the middle 200 is at 1500 pace and the rest is at 3k pace. Or if you want to actually work on your speed, do some tempo work and then some fast 150s. get out of here with this hobbyjogger marathoner bullsh!t classification of "speed work" as anything under 10k pace
Thanks for the suggestion.
I have a sitting job, most of my time i work from home as a freelance writer at vip-writers, what is the best way to start work-out for a "stay-at-home" like me?
These stats are really impressive!