Subject says it all.
Discus.
Subject says it all.
Discus.
3200 is just 16x200 wrote:
Subject says it all.
Discus.
I think there is. You left a couple questions though- pace and recovery?
I've coached a couple 4:12-4:15/9:10-9:15 guys in the past couple of years and both had workouts like this periodically.
We did several variations though, for example:
200s @ mile pace with 200 recovery at easy pace (in and outs), averaging out to around tempo pace.
4 sets of 4 x 200 @ 800 effort w/ equal standing recovery, 400 between sets
In short, it's good speed work. It helps with economy at race pace without totally taxing the body.
Now, if you're out there hammering all 16, you might have a little different effect.
Everyone needs that jolt of speed in there legs, makes you feel fast and helps with surge endurance I've found. When I'm toeing the line knowing I could give a solid 3 surges per race without completely diminishing my kick, I find it pays off.
skip bounds wrote:
3200 is just 16x200 wrote:
Subject says it all.
Discus.
200s @ mile pace with 200 recovery at easy pace (in and outs), averaging out to around tempo pace.
Volume or # of reps?
3200 is just 16x200 wrote:
skip bounds wrote:
200s @ mile pace with 200 recovery at easy pace (in and outs), averaging out to around tempo pace.
Volume or # of reps?
For a mature athlete with an understanding of pace- around 14-16 of them. Younger athletes shoot for 12 and generally struggle with the recoveries more than the reps, but that's OK for them. The older/better races handle that recovery better and it, hopefully, teaches them to run fast and develop better economy at race pace while a little tired from their faster than normal recovery. A 9:15 guy might knock them out in 30-32 with 50-53s recoveries, averagine out to around 5:20-5:25 pace.
It's a fairly short workout- around 22 minutes for those guys, but it works a decent amount of quality in there without completely wiping them out.
I'm no expert, but I've found this to be a simple and productive workout. The team generally enjoys it as well. If you want technicalities, I suppose you could say that it's alternating Daniels's R pace and E pace, averaging out to T pace.
Lasse Viren who broke the two mile record back in the 70s would always do 200m reps as a sharpening workout.