Pure speed/anaerobic work today.
3 x 200m on 7% incline hill (15 min walk/jog rests - alactic conditioning)
- 37.5
- 37.25
- 38.2 (damn!)
Half mile walk/jog rest
- 100m @ full speed in 14.33
Total: 700m of sprints.
- 60 sec rest
followed by:
Aerobic work. Alternating 100m in 20 secs, 100m in 30 sec REPEAT x5
Total= 1km @ 6:40 min/mile pace HIIT
I don’t know how relevant this is but my endurance isn’t great and I ran a 5k last month in 22 minutes.
Bump
If those times are accurate then you're a hell of a better sprinter than distance runner. How did you run and time the 100?
On a terminology point, 200 isn't alactic training - that's more like 20-60m all out.
My local park has a public track (lines painted on turf) with markers each 100m so my running partner timed me for the 100 sprint. The hill next to the park was measured using MapMyRun, it is said to be exactly 0.2km from bottom to top, and roughly is about that. Obviously my times are going to be slower on the hill because it was a decent incline, not too much - but decent.
Thanks :)
Run your sessions on a track for accurate times and get back to us.
Assuming those times were accurate - could I have some predictions anyway? My 400m PR is 1:14 and my 800m is 2:52 - do you reckon I could put up some faster times based. I have never done an all out 200 but have entered myself to race a 200m all comers race in a few weeks, any idea what sort of time I should be looking at?
I think that track is fairly precise (+/-5m) because each time I have a 400m race, I do a TT on the track a week before and it is always about a second within what I am capable of in a race.
Are you training as a sprinter or a distamce runner?
I'd guess ~33 in a 200m
not bad Gramps
I would be quite pleased hwith sub 32.xx!
Lol cheeky! *gramps to be :) in September, excited!
I'm only 10y younger, but slower than you
100: timed by a friend who yelled "ready......go" and did the timing ->14.7
400: 72s [self timed, +/- 1s]
1609.34: 5:57
5K: 20:12
I'm an entirely average hobby jogger. You seem to have some wheels, kudos
sit and kick wrote:
I'm only 10y younger, but slower than you
100: timed by a friend who yelled "ready......go" and did the timing ->14.7
400: 72s [self timed, +/- 1s]
1609.34: 5:57
5K: 20:12
I'm an entirely average hobby jogger. You seem to have some wheels, kudos
We all have our strengths, your distance times are way better than mine. We may match in 400m (not sue if I may be in slightly better 400 shape now than my 74 PR) but you would beat me by at least 10-20 seconds in a mile and by several minutes in anything over.
I do a mix of distance and sprint training. I did an 11 mile run at 8:45 pace earlier. I try to run 30 mpw while incorporating a sprint/pure speed workout, a vo2 max run and a long run. I do this in 9 day cycles. I also do 800/mile pace work once every 2 weeks.
Slow but happy to still be racing at 55 wrote:
Pure speed/anaerobic work today.
3 x 200m on 7% incline hill (15 min walk/jog rests - alactic conditioning)
- 37.5
- 37.25
- 38.2 (damn!)
Half mile walk/jog rest
- 100m @ full speed in 14.33
Total: 700m of sprints.
- 60 sec rest
followed by:
Aerobic work. Alternating 100m in 20 secs, 100m in 30 sec REPEAT x5
Total= 1km @ 6:40 min/mile pace HIIT
I don’t know how relevant this is but my endurance isn’t great and I ran a 5k last month in 22 minutes.
You're not training sprinting correctly at all just so you know.
My main focus is speed endurance
30-32
68-72
2:45-2:50