What sort of long run should I be looking at for a 52/1:58 kinda guy who drops off pretty quickly after the mile?
What sort of long run should I be looking at for a 52/1:58 kinda guy who drops off pretty quickly after the mile?
Donovan Brazier wrote:
What sort of long run should I be looking at for a 52/1:58 kinda guy who drops off pretty quickly after the mile?
you drop off pretty quickly after the 400
None,
6 x 1k repeats in 3:00 - 3:10 with 800m jog recovery + 5 x 100m.
800metrescoach wrote:
Donovan Brazier wrote:
What sort of long run should I be looking at for a 52/1:58 kinda guy who drops off pretty quickly after the mile?
you drop off pretty quickly after the 400
52 is a good match with 1:58
40 minutes SLOW. You can work up to 70 minute runs for more stamina but they should be easy, or the impact is too high for your sprinting. Instead of tempos do fartlecs with a stop watch, timed accelerations mixed with slow to moderate paced running for 20 minutes. Easy running and or drills for 5-10 minutes to warm up and strides after. You want the strides before any endurance workout and after any speed workout to add or keep range of motion.
also do shorter runs of 1-3 miles at a moderate to fast pace, first mile can be a warmup or walk. These are under rated for track speed.
basically you could opt out of the long runs and practice mostly 400 meter repeats with jogging intervals instead, but some lower impact and or higher quality road work could add to that.
ya I was thinking if You run 52 you could start in 55 then with 3 seconds differential thats your 800m. So if you could get to 50 in the 400, that takes priority over extending a long run.
This workout works wonders for 400/800 types.
25 min run + 6x100 strides,
(4 min rest)
20 min + 6x100 strides