Here’s the workout:
http://speedendurance.com/2013/10/15/how-to-break-200-for-the-800-meters/
The article is aimed for someone aiming to break 2:00 but I’m just aiming to break 2:10.
Here are my PRs
400m: 56.0
800m: 2:10.34 (indoors)
1600m: 4:57.43
Here’s the workout:
http://speedendurance.com/2013/10/15/how-to-break-200-for-the-800-meters/
The article is aimed for someone aiming to break 2:00 but I’m just aiming to break 2:10.
Here are my PRs
400m: 56.0
800m: 2:10.34 (indoors)
1600m: 4:57.43
grrmylurr wrote:
Here’s the workout:
http://speedendurance.com/2013/10/15/how-to-break-200-for-the-800-meters/The article is aimed for someone aiming to break 2:00 but I’m just aiming to break 2:10.
Here are my PRs
400m: 56.0
800m: 2:10.34 (indoors)
1600m: 4:57.43
bump
46.75-48.75
12x300m at 800m pace with 1 minute recovery is a ridiculous workout. That is way too many reps for that short of recovery.
3 x 400 w/ 4 minutes rest, each 400 under 60 seconds.
Stanley Allen Taylor wrote:
12x300m at 800m pace with 1 minute recovery is a ridiculous workout. That is way too many reps for that short of recovery.
So should I not do this workout?
3 x 400 m e t E r wrote:
3 x 400 w/ 4 minutes rest, each 400 under 60 seconds.
https://m.youtube.com/watch?v=kpW0oNjbuOs&feature=youtu.be
The problem I have with workouts like these is that they don’t give me much volume. Isn’t that what I should be going for? More reps at a slower yet still pretty fast pace
grrmylurr wrote:
3 x 400 m e t E r wrote:
3 x 400 w/ 4 minutes rest, each 400 under 60 seconds.
https://m.youtube.com/watch?v=kpW0oNjbuOs&feature=youtu.beThe problem I have with workouts like these is that they don’t give me much volume. Isn’t that what I should be going for? More reps at a slower yet still pretty fast pace
Ever heard of periodisation and peaking?
Training periodisation wrote:
grrmylurr wrote:
The problem I have with workouts like these is that they don’t give me much volume. Isn’t that what I should be going for? More reps at a slower yet still pretty fast pace
Ever heard of periodisation and peaking?
Nope explain
grrmylurr wrote:
Training periodisation wrote:
Ever heard of periodisation and peaking?
Nope explain
Simple explanation(or as simple as I can put it):
Start out building up general fitness i.e. base phase
Than you transition, adding harder workouts.
Than you peak. Take the workouts you have been doing and decrease the volume and increase the speed.
Are you being serious??? wrote:
grrmylurr wrote:
Nope explain
Simple explanation(or as simple as I can put it):
Start out building up general fitness i.e. base phase
Than you transition, adding harder workouts.
Than you peak. Take the workouts you have been doing and decrease the volume and increase the speed.
Steve Ovett example:
Base phase 100+ miles a week, once or twice a week he would run 10 miles in about 50 minutes, once a week some hill reps and once a week at the park he would do something like 6 x 1k or 4 x 2k.
Transition phase: he would add a bit of speed work almost daily i.e. 5 x 3 x 200 or 5 x 300 and lots of strides/100m reps
Peaking: strides or 100m reps 2-3 times a week and stuff like 4 x 400 (first 200 in 28-29 seconds and the last 200 in 23-24 seconds) w/ 5 minutes rest
Are you being serious wrote:
Are you being serious??? wrote:
Simple explanation(or as simple as I can put it):
Start out building up general fitness i.e. base phase
Than you transition, adding harder workouts.
Than you peak. Take the workouts you have been doing and decrease the volume and increase the speed.
Steve Ovett example:
Base phase 100+ miles a week, once or twice a week he would run 10 miles in about 50 minutes, once a week some hill reps and once a week at the park he would do something like 6 x 1k or 4 x 2k.
Transition phase: he would add a bit of speed work almost daily i.e. 5 x 3 x 200 or 5 x 300 and lots of strides/100m reps
Peaking: strides or 100m reps 2-3 times a week and stuff like 4 x 400 (first 200 in 28-29 seconds and the last 200 in 23-24 seconds) w/ 5 minutes rest
Ok I'm gonna need some help then.
I have my first pretty important meet on May 6th and 7th and my especially important one of May 18th.
When should I start beginning to transition into peaking?
I did base during January and February and started transitioning I guess for the past couple months. Here's my routine:
Monday: Speed reps (8-12x200m (1:30 rest inbetween each rep, 3 between sets), 8x300m (2:00 rest inbetween rep), 2x4x300m(1:30 rest inbetween each rep, 3:00 between sets), 4x300m4x200m4x100m (I did this today, my rest was just a walk back to the start)
Tuesday: Easy 3-4 miles
Wednesday: Moderate distance reps (10-12x400m (2:00 rest inbetween each rep at mile pace), 400-800-1200-1600-1200-800-400 (Varying amounts of rest inbetween), 4x800m (3 minutes of rest in between each rep)
Thursday: Easy 3-4 miles
Friday: 6x1k (CV pace, 200m jog inbetween each rep), 3-4x200m after at about 800m-1600m pace.
Saturday: 7-9 mile long run (pretty easy pace)
Sunday: Off
What should I change when I begin transitioning my training to peaking
grrmylurr wrote:
Are you being serious wrote:
Steve Ovett example:
Base phase 100+ miles a week, once or twice a week he would run 10 miles in about 50 minutes, once a week some hill reps and once a week at the park he would do something like 6 x 1k or 4 x 2k.
Transition phase: he would add a bit of speed work almost daily i.e. 5 x 3 x 200 or 5 x 300 and lots of strides/100m reps
Peaking: strides or 100m reps 2-3 times a week and stuff like 4 x 400 (first 200 in 28-29 seconds and the last 200 in 23-24 seconds) w/ 5 minutes rest
Ok I'm gonna need some help then.
I have my first pretty important meet on May 6th and 7th and my especially important one of May 18th.
When should I start beginning to transition into peaking?
I did base during January and February and started transitioning I guess for the past couple months. Here's my routine:
Monday: Speed reps (8-12x200m (1:30 rest inbetween each rep, 3 between sets), 8x300m (2:00 rest inbetween rep), 2x4x300m(1:30 rest inbetween each rep, 3:00 between sets), 4x300m4x200m4x100m (I did this today, my rest was just a walk back to the start)
Tuesday: Easy 3-4 miles
Wednesday: Moderate distance reps (10-12x400m (2:00 rest inbetween each rep at mile pace), 400-800-1200-1600-1200-800-400 (Varying amounts of rest inbetween), 4x800m (3 minutes of rest in between each rep)
Thursday: Easy 3-4 miles
Friday: 6x1k (CV pace, 200m jog inbetween each rep), 3-4x200m after at about 800m-1600m pace.
Saturday: 7-9 mile long run (pretty easy pace)
Sunday: Off
What should I change when I begin transitioning my training to peaking
Seb Coe training, leading up to his Gold Medal:
Tue 10 July:
Flight to Chicago. PM: Post travelling easy-steady run @6-6:30/mile
Wed 11 July
AM: tempo run + 3x1600m @4:40/mile pace (3min rest)
Thu 12 July
AM: 6 mile recovery run
PM: 3 mile tempo in 14:30
Fri 13 July
AM: track intervals – 30x200m in 27/28sec “introduction to race pace, but not deeply anaerobic”
Sat 14 July
AM: 2x(3x300m) @ 39sec (2min between reps, 9min between sets). “Lengthening the short-distance intervals and speed, but keeping good recovery”:
Sun 15 July
6 mile recovery run
Mon 16 July
AM: 6x800m in 2:00 off 3min rest
PM: 4 miles easy
Tue 17 July
AM: 5 miles easy
PM: 10x100m sprints
Wed 18 July
AM: 6x300m in 41sec with 2min rest (progression from Saturday session)
PM: 4 miles easy
Thu 19 July
AM: 20x200m in 27/28sec “ Short intervals to sharpen speed and still maintain a good heart/lung stimulus but keeping mileage low”:
PM: 5 miles easy
Fri 20 July
AM: 10x100m-200m (each rep 10m longer) in @14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25 sec, with jog-back recovery
Sat 21 July
6-7 miles varied pace endurance run, including mixed accelerations
Sun 22 July
Full rest = no running. Travelling to LA and Olympic Village
Mon 23 July
“Start of alternating hard and easy session, taking particular care not to carry over fatigue from the previous”
AM: 6x800m hard in 2:00 with min recovery
PM: 4 miles easy
Tue 24 July
30 min easy running on grass
Wed 25 July
AM: 6x400m @51/52 sec with 5 min recovery (progression from 200 and 300m sessions)
PM: 5 miles easy
Thurs 26 July
30min easy grass running
Fri 27 July
AM: 6x300m in 38/39 sec off 3min rest
PM: easy 5 miles
Sat 28 July
Full rest
Sun 29 July
400m/600m/400m/300m/200m in 55/82/53/36/25sec with 2min rest. “Not as fast as Wednesday”
Mon. 30 July
AM: 4 miles easy
PM 6x300m in 38/39sec off 2min recovery (reduced recovery from last session)
Tue 31 July
AM: 4 miles
PM: 10x200m @27 sec with 2 min recovery, 800m maintenance session
Wed 01 August
3x400m @52/51/51 sec with 4min recovery, a second 800m maintenance session
Thu 02 August
Just very easy jogging to stay loose
Fri 03 August
AM: easy 3 miles with strides
PM: 800m heat #1 followed by easy jogging
Sat 04 August
AM: easy 3 miles with strides during run
PM: 800m semi final
Sun 05 August
Easy jogging and some strides
Mon 06 August
AM: easy jogging
PM: 800m Olympic Final (2nd in 1:43:64)
Tue 07 August
8 miles easy running, no fast-paced racing-style efforts
Wed 08 August
“no fast-paced racing-style efforts” 10x100m easy strides and accelerations
Thu 09 August
AM 3 miles easy plus a few faster paced strides
PM race 1,500 heat #1 with post race jogging
Fri 10 August
AM: easy jogging
PM: race 1,500m semi-final with post race jogging
Sat 11 August:
AM: easy jogging
PM: Olympic 1500m final (1st in 3:32:53)
https://runningscience.co.za/elite-athletes-training-log/seb-coe/TBH Matt London could do those repeats in HR zone 2
....................................................... wrote:
grrmylurr wrote:
Ok I'm gonna need some help then.
I have my first pretty important meet on May 6th and 7th and my especially important one of May 18th.
When should I start beginning to transition into peaking?
I did base during January and February and started transitioning I guess for the past couple months. Here's my routine:
Monday: Speed reps (8-12x200m (1:30 rest inbetween each rep, 3 between sets), 8x300m (2:00 rest inbetween rep), 2x4x300m(1:30 rest inbetween each rep, 3:00 between sets), 4x300m4x200m4x100m (I did this today, my rest was just a walk back to the start)
Tuesday: Easy 3-4 miles
Wednesday: Moderate distance reps (10-12x400m (2:00 rest inbetween each rep at mile pace), 400-800-1200-1600-1200-800-400 (Varying amounts of rest inbetween), 4x800m (3 minutes of rest in between each rep)
Thursday: Easy 3-4 miles
Friday: 6x1k (CV pace, 200m jog inbetween each rep), 3-4x200m after at about 800m-1600m pace.
Saturday: 7-9 mile long run (pretty easy pace)
Sunday: Off
What should I change when I begin transitioning my training to peaking
Seb Coe training, leading up to his Gold Medal:
Tue 10 July:
Flight to Chicago. PM: Post travelling easy-steady run @6-6:30/mile
Wed 11 July
AM: tempo run + 3x1600m @4:40/mile pace (3min rest)
Thu 12 July
AM: 6 mile recovery run
PM: 3 mile tempo in 14:30
Fri 13 July
AM: track intervals – 30x200m in 27/28sec “introduction to race pace, but not deeply anaerobic”
Sat 14 July
AM: 2x(3x300m) @ 39sec (2min between reps, 9min between sets). “Lengthening the short-distance intervals and speed, but keeping good recovery”:
Sun 15 July
6 mile recovery run
Mon 16 July
AM: 6x800m in 2:00 off 3min rest
PM: 4 miles easy
Tue 17 July
AM: 5 miles easy
PM: 10x100m sprints
Wed 18 July
AM: 6x300m in 41sec with 2min rest (progression from Saturday session)
PM: 4 miles easy
Thu 19 July
AM: 20x200m in 27/28sec “ Short intervals to sharpen speed and still maintain a good heart/lung stimulus but keeping mileage low”:
PM: 5 miles easy
Fri 20 July
AM: 10x100m-200m (each rep 10m longer) in @14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25 sec, with jog-back recovery
Sat 21 July
6-7 miles varied pace endurance run, including mixed accelerations
Sun 22 July
Full rest = no running. Travelling to LA and Olympic Village
Mon 23 July
“Start of alternating hard and easy session, taking particular care not to carry over fatigue from the previous”
AM: 6x800m hard in 2:00 with min recovery
PM: 4 miles easy
Tue 24 July
30 min easy running on grass
Wed 25 July
AM: 6x400m @51/52 sec with 5 min recovery (progression from 200 and 300m sessions)
PM: 5 miles easy
Thurs 26 July
30min easy grass running
Fri 27 July
AM: 6x300m in 38/39 sec off 3min rest
PM: easy 5 miles
Sat 28 July
Full rest
Sun 29 July
400m/600m/400m/300m/200m in 55/82/53/36/25sec with 2min rest. “Not as fast as Wednesday”
Mon. 30 July
AM: 4 miles easy
PM 6x300m in 38/39sec off 2min recovery (reduced recovery from last session)
Tue 31 July
AM: 4 miles
PM: 10x200m @27 sec with 2 min recovery, 800m maintenance session
Wed 01 August
3x400m @52/51/51 sec with 4min recovery, a second 800m maintenance session
Thu 02 August
Just very easy jogging to stay loose
Fri 03 August
AM: easy 3 miles with strides
PM: 800m heat #1 followed by easy jogging
Sat 04 August
AM: easy 3 miles with strides during run
PM: 800m semi final
Sun 05 August
Easy jogging and some strides
Mon 06 August
AM: easy jogging
PM: 800m Olympic Final (2nd in 1:43:64)
Tue 07 August
8 miles easy running, no fast-paced racing-style efforts
Wed 08 August
“no fast-paced racing-style efforts” 10x100m easy strides and accelerations
Thu 09 August
AM 3 miles easy plus a few faster paced strides
PM race 1,500 heat #1 with post race jogging
Fri 10 August
AM: easy jogging
PM: race 1,500m semi-final with post race jogging
Sat 11 August:
AM: easy jogging
PM: Olympic 1500m final (1st in 3:32:53)
https://runningscience.co.za/elite-athletes-training-log/seb-coe/
That’d be really helpful if I was an Olympic calbur runner. But unfortunately I’m only a mediocre high schooler
grrmylurr wrote:
....................................................... wrote:
Seb Coe training, leading up to his Gold Medal:
Tue 10 July:
Flight to Chicago. PM: Post travelling easy-steady run @6-6:30/mile
Wed 11 July
AM: tempo run + 3x1600m @4:40/mile pace (3min rest)
Thu 12 July
AM: 6 mile recovery run
PM: 3 mile tempo in 14:30
Fri 13 July
AM: track intervals – 30x200m in 27/28sec “introduction to race pace, but not deeply anaerobic”
Sat 14 July
AM: 2x(3x300m) @ 39sec (2min between reps, 9min between sets). “Lengthening the short-distance intervals and speed, but keeping good recovery”:
Sun 15 July
6 mile recovery run
Mon 16 July
AM: 6x800m in 2:00 off 3min rest
PM: 4 miles easy
Tue 17 July
AM: 5 miles easy
PM: 10x100m sprints
Wed 18 July
AM: 6x300m in 41sec with 2min rest (progression from Saturday session)
PM: 4 miles easy
Thu 19 July
AM: 20x200m in 27/28sec “ Short intervals to sharpen speed and still maintain a good heart/lung stimulus but keeping mileage low”:
PM: 5 miles easy
Fri 20 July
AM: 10x100m-200m (each rep 10m longer) in @14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25 sec, with jog-back recovery
Sat 21 July
6-7 miles varied pace endurance run, including mixed accelerations
Sun 22 July
Full rest = no running. Travelling to LA and Olympic Village
Mon 23 July
“Start of alternating hard and easy session, taking particular care not to carry over fatigue from the previous”
AM: 6x800m hard in 2:00 with min recovery
PM: 4 miles easy
Tue 24 July
30 min easy running on grass
Wed 25 July
AM: 6x400m @51/52 sec with 5 min recovery (progression from 200 and 300m sessions)
PM: 5 miles easy
Thurs 26 July
30min easy grass running
Fri 27 July
AM: 6x300m in 38/39 sec off 3min rest
PM: easy 5 miles
Sat 28 July
Full rest
Sun 29 July
400m/600m/400m/300m/200m in 55/82/53/36/25sec with 2min rest. “Not as fast as Wednesday”
Mon. 30 July
AM: 4 miles easy
PM 6x300m in 38/39sec off 2min recovery (reduced recovery from last session)
Tue 31 July
AM: 4 miles
PM: 10x200m @27 sec with 2 min recovery, 800m maintenance session
Wed 01 August
3x400m @52/51/51 sec with 4min recovery, a second 800m maintenance session
Thu 02 August
Just very easy jogging to stay loose
Fri 03 August
AM: easy 3 miles with strides
PM: 800m heat #1 followed by easy jogging
Sat 04 August
AM: easy 3 miles with strides during run
PM: 800m semi final
Sun 05 August
Easy jogging and some strides
Mon 06 August
AM: easy jogging
PM: 800m Olympic Final (2nd in 1:43:64)
Tue 07 August
8 miles easy running, no fast-paced racing-style efforts
Wed 08 August
“no fast-paced racing-style efforts” 10x100m easy strides and accelerations
Thu 09 August
AM 3 miles easy plus a few faster paced strides
PM race 1,500 heat #1 with post race jogging
Fri 10 August
AM: easy jogging
PM: race 1,500m semi-final with post race jogging
Sat 11 August:
AM: easy jogging
PM: Olympic 1500m final (1st in 3:32:53)
https://runningscience.co.za/elite-athletes-training-log/seb-coe/That’d be really helpful if I was an Olympic calbur runner. But unfortunately I’m only a mediocre high schooler
Problem with public schools. Kids aren't taught to see the big picture, the principles and apply it to their training/life. In laymen terms, start doing more repetition work. Your first big meet is on may the 6th/7th and on may 18th. So about 3 weeks till your first big meet and four weeks to the other one.
First two weeks add some 200 and 300 meter work at mile pace with strides every other day. Once a week do a 3 mile time trial.
Third week add some 400 and 600 meter reps with strides and 200 and 300 meter reps every other day.
Fourth week, assuming you big meet is on Sat:
Sun 10 x 200 @ mile pace w/ 200 jog
Mon easy + strides
Tues easy
Wed 3-4 x 400 @ 800 meter pace w/ 3-5 minute rest
Thurs easy
Fri easy + strides
Sat race
schools don't help wrote:
grrmylurr wrote:
That’d be really helpful if I was an Olympic calbur runner. But unfortunately I’m only a mediocre high schooler
Problem with public schools. Kids aren't taught to see the big picture, the principles and apply it to their training/life. In laymen terms, start doing more repetition work. Your first big meet is on may the 6th/7th and on may 18th. So about 3 weeks till your first big meet and four weeks to the other one.
First two weeks add some 200 and 300 meter work at mile pace with strides every other day. Once a week do a 3 mile time trial.
Third week add some 400 and 600 meter reps with strides and 200 and 300 meter reps every other day.
Fourth week, assuming you big meet is on Sat:
Sun 10 x 200 @ mile pace w/ 200 jog
Mon easy + strides
Tues easy
Wed 3-4 x 400 @ 800 meter pace w/ 3-5 minute rest
Thurs easy
Fri easy + strides
Sat race
I don't want to offend you, but why would I just do a 3 mile time trial. I'm not racing anything more than 1 mile and even then I don't race it a lot.
The workout seems to be a good one with a clear goal and how to get there,
Your 300 meter would be : 2:10 = 130 seconds/8= 16.25 seconds
That is your per 100 meter time you aim for (or a bit under).
The 300 = 16.25 x 3 = 48.75 (so lets say 46-50 seconds)
if you run more than one in 50 seconds or more, then drop to the 200.
200 x 16,25 = 32.5 (so 30-33).
and the 100 meter in 16 seconds if you must drop to this.
Good luck.
* Just delete the sentence: "Your 300 would be"
(the rest of the line is fine)
SprintTriathlon wrote:
The workout seems to be a good one with a clear goal and how to get there,
Your 300 meter would be : 2:10 = 130 seconds/8= 16.25 seconds
That is your per 100 meter time you aim for (or a bit under).
The 300 = 16.25 x 3 = 48.75 (so lets say 46-50 seconds)
if you run more than one in 50 seconds or more, then drop to the 200.
200 x 16,25 = 32.5 (so 30-33).
and the 100 meter in 16 seconds if you must drop to this.
Good luck.
Do you think 1 minutes of rest in between each rep is enough though?
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it