I´m planning on doing Salazar´s workout 7x300m with 3min rest tomorrow as my last really hard session before a important competition. The race is in 16 days. But I´m not sure how fast I should run. Any tips?
My PRs are 1:56, 4:12 in the mile. My goal for the race in 16 days are under 4:10.
why would you "plan" a workout you don't know how to run? makes no sense at all.
Sounds like you have big goals and that the upcoming race is important, yet you "plan" a workout you don't know how to run?
Why not pick a workout you know how to do that won't sabotage your result?
Because challenges is a part of training. If you always do the same you don´t get the same out of the session. This workout is supposed to challenge me both physical and psychological.
I support "oplo". You can´t always do your routine. A FEW TIMES you got to challenge yourself. That´s when you really progress.
oplo wrote:
I´m planning on doing Salazar´s workout 7x300m with 3min rest tomorrow as my last really hard session before a important competition. The race is in 16 days. But I´m not sure how fast I should run. Any tips?
My PRs are 1:56, 4:12 in the mile. My goal for the race in 16 days are under 4:10.
With that much rest, I'd say your 800m pace would be sufficient. So, 43-44. Let us know how it goes.
If 4x400 at 800 pace is a hard workout, that's 1600m at pace with 1:4 rest. 2100m with 1:4 rest should be slightly slower because of the extra volume. Shoot for 45s, and then negative split the workout.
oplo wrote:
I´m planning on doing Salazar´s workout 7x300m with 3min rest tomorrow as my last really hard session before a important competition. The race is in 16 days. But I´m not sure how fast I should run. Any tips?
My PRs are 1:56, 4:12 in the mile. My goal for the race in 16 days are under 4:10.
ARe you really that dumb?
2 weeks to an events and you don't know how to run it?
How about as hard as you friggin can?????
By the way in 2 weeks your improvement is going to nil anyways so you could jog for the next 2 weeks and be fine.
Get my point? IT DOESN"T MATTER AT THIS POINT
.............................. wrote:
Why not pick a workout you know how to do that won't sabotage your result?
This is where I'm at. The hay's in the barn. The workout just has down side. I have a similar workout I do; sort of a race simulation. But it's only for confidence because I'm trying to season best by a bunch. If you ran 4:12 earlier this year, you can keep doing what you got you there with a lot of confidence.
"If it ain't broke... don't fix it". Let us know how your race goes.
Depending on your weekly volume during the season, this can be a good workout 16 days out. If you're doing the volume to hit 4:12 you should be OK. I like to use Daniels' no more than 5% of your weekly mileage for these types of workout as a guide.I recommend 800 m. pace.This workout gives you an extended amount of time dealing with localized acidosis in the muscles you use to run. During "speed" workouts with shorter rest relative to work time your system gets overloaded with acid and you have to stop before you could otherwise build up to higher volume at that intensity. I typically have my runners do 3x400 with a long rest. I suppose that the advantage of the 300s is that you can get more volume in at this pace. However, the trade-off is that you don't get exposed to the effects of the last 100 of a hard 400. Even with a higher volume of 300s I don't know if the workout will simulate this.
oplo wrote:
I´m planning on doing Salazar´s workout 7x300m with 3min rest tomorrow as my last really hard session before a important competition. The race is in 16 days. But I´m not sure how fast I should run. Any tips?
My PRs are 1:56, 4:12 in the mile. My goal for the race in 16 days are under 4:10.
Coach G.
You call yourself Coach. Be kind. Be Nice.
Coach G.
You call yourself Coach. Be kind. Be Nice.
Coach G wrote:
oplo wrote:I´m planning on doing Salazar´s workout 7x300m with 3min rest tomorrow as my last really hard session before a important competition. The race is in 16 days. But I´m not sure how fast I should run. Any tips?
My PRs are 1:56, 4:12 in the mile. My goal for the race in 16 days are under 4:10.
ARe you really that dumb?
2 weeks to an events and you don't know how to run it?
How about as hard as you friggin can?????
By the way in 2 weeks your improvement is going to nil anyways so you could jog for the next 2 weeks and be fine.
Get my point? IT DOESN"T MATTER AT THIS POINT
I hope you're not really a coach as you have neither the temperament nor the communication skills to be an effective one.
If Noakes' central governor theory is correct then workout very close to race day can still be beneficial as long as the athlete is recovered. There are certainly improvements to be had in the last 16 days.
patti wrote:
Coach G.
You call yourself Coach. Be kind. Be Nice.
Why should he? Dumbness deserves to be pointed out. It wouldn't be nice not to.
not a coach wrote:
patti wrote:Coach G.
You call yourself Coach. Be kind. Be Nice.
Why should he? Dumbness deserves to be pointed out. It wouldn't be nice not to.
You've missed the point.
not a coach wrote:
patti wrote:Coach G.
You call yourself Coach. Be kind. Be Nice.
Why should he? Dumbness deserves to be pointed out. It wouldn't be nice not to.
Exactly
Sorry, please forgive me.
In JOY patti
Opto,
You want to run a pace that you can handle. The purpose of the workout is to learn the pace, gain confidence in yourself by demonstrating to yourself that you have just a little more in the tank to bring it home in style.
So what is the right amount of rest?
Measure your HR and rest until you get into 90 -110 bmp (moving towards higher as you progress). If you have done enough long runs, that should be about 3 min and your plan sounds fine. Chances are that you achieved your PR's in cooler weather and the pace you have listed is a bit of a push.
There is one approach I would suggest. Pace down a little (46-48) and then do another similar workout in 3 days at target pace.
Mentally, you should evaluate form not effort throughout each run. As you tire out, think about what you are defaulting to doing under those conditions. Monitor those things. Do you whip your head back, pin your shoulders back, drop your hips, look more or less like a pregnant lady running after her toddler?
Your workout should not be about hustle but about confidence.
But he sure has the temperament to be president!
central govt wrote:
Coach G wrote:ARe you really that dumb?
2 weeks to an events and you don't know how to run it?
How about as hard as you friggin can?????
By the way in 2 weeks your improvement is going to nil anyways so you could jog for the next 2 weeks and be fine.
Get my point? IT DOESN"T MATTER AT THIS POINT
I hope you're not really a coach as you have neither the temperament nor the communication skills to be an effective one.
If Noakes' central governor theory is correct then workout very close to race day can still be beneficial as long as the athlete is recovered. There are certainly improvements to be had in the last 16 days.
Coach G wrote:
oplo wrote:I´m planning on doing Salazar´s workout 7x300m with 3min rest tomorrow as my last really hard session before a important competition. The race is in 16 days. But I´m not sure how fast I should run. Any tips?
My PRs are 1:56, 4:12 in the mile. My goal for the race in 16 days are under 4:10.
ARe you really that dumb?
2 weeks to an events and you don't know how to run it?
How about as hard as you friggin can?????
By the way in 2 weeks your improvement is going to nil anyways so you could jog for the next 2 weeks and be fine.
Get my point? IT DOESN"T MATTER AT THIS POINT
I'm glad I never had a coach with an attitude like this.