David S wrote:
SanDiegorunner wrote:
Any other team or group out there that does r/o 's in their workouts? For those who don't know what a r/o is, instead of taking an easy jog between reps in workouts you replace it with a 200m (faster than regular run pace). Starting off is difficult because you are used to taking slow jogs or resting between reps. While it increases your aerobic system it also strengths your mindset because that is the hardest part of the workout. Anyone can run fast with rest.. Roll on's are the way to go
I don't get it, can you explain the workout more fully?
You do a hard rep, then instead of resting you do a harder rep in between? Seems impossible. Maybe give an example?
Thanks for everyone's input! I have a few workouts that my coach provides us with:
800m group: 2 x 500, 100r/o, 200 (800)
1500m group: 2x 600, 200 r/o, 300, 200 r/o, 200, 100r/o (1600m)
5/10k group: 3 x 2 x 600, 200r/on, 400 (2K)
I wouldn't call it a "harder rep" but more of an active recovery that is a little faster then regular run pace. Some of our top guys are knocking them out sub 6 minute pace. Usually around 40-45 second for 200m. Centro did do that 300m on with 100m r/o workout coming out to 2 miles. It is very difficult when you start but you'll see the improvement in your running economy and VO2max.