i'm thinking about doing it with 2 min jog rest
i'm thinking about doing it with 2 min jog rest
Those sound the same. Both are short and fairly slow with full recovery, which is unusual. Not too different from just doing a three or four mile shakeout run. Perhaps it's also good for getting you in the groove of your race pace so you don't go out too hard, but that would make more sense the day before.
Sounds pretty reasonable to me.
Obviously, you aren't improving your fitness at all for the race with a workout the week of the race, so the purpose of the workout should be to leave you feeling fresh, crisp and confident.
Your planned workout should leave you fresh and feeling confident since they are at race pace, which will help you lock in, and are at a low enough volume and intensity to leave you feeling fresh for race day.
Different people need different things to feel crisp. Personally, I tend to feel a little crisper when I do something faster than race pace right before a race. Of course, the risk there is that you don't feel fresh if you go too hard. Still, I would probably do a set of 3 x 200 at or around mile race pace before and after the 800s if I were in your situation. It isn't so much volume that it will wear you out, and it helps with race day modeling in that you start off quick, settle into your pace, then finish hard. Depending on how you recover, the 200s may be intimidating to add in just 3 days before a race even though they shouldn't be a big deal. If that is the case, you could move the workout to 4 days before the race and then do some light strides two days out so that you don't feel too stale on race day as a result of not having turned your legs over at all for 3 straight days.
Thanks, i'm going to add 2x200 @mile pace (rec 200 jog) before and after the 800s too (so thinking about cutting down to just 3-4x800). Aiming for 32:xx, i'll report back next week.
No! It`s not good . Too close at that pace ……. It`s like open the oven too early to check if the buns are ready. ;) Instead I advice to just move your legs and get ready by doing 6-8 x 400m at LT-pace (+ maybe 2-3 strides 60-100m at 80% effort)4 days before race day .
SUPERIOR COACH JS wrote:
No! It`s not good . Too close at that pace ……. It`s like open the oven too early to check if the buns are ready. ;) Instead I advice to just move your legs and get ready by doing 6-8 x 400m at LT-pace (+ maybe 2-3 strides 60-100m at 80% effort)4 days before race day .
Great analogy. I agree, a short, sharp 'taper' where the volume is way down but intensity a bit higher.
This is almost a normal workout, which is too much for three days before the race. I'd either do a short 6 x 1 minute fartlek with equal rest or a mile or 1200 at 10k pace with a few quicker 200's after
4 days before would be okay but 3 is pushing it. 800s at 10k pace for a 32min guy isn't a walk in the park. I would know as a fellow 32min guy
here are some alternatives
8x400 cutting down from 10k pace to 5k pace (78s to 73s)
5x3min at tempo pace or about 5:30/mi with 2min jogs
2x800, 2x400 at 10k pace then 5k pace. at least 200m jogging between reps
basically you just want to freshen up and maintain your weekly rhythm without being tired on race day. something at race pace or a little faster is preferable, but don't do any sprinting or hard strides unless you've been doing those regularly.
Is this your peak race? Tapering? If thats the workout you want to do I would do it 5-6 days out. 3-4 days out i like to keep it a threshold effort but short like 2 mile tempo plus 200s at mile pace or a few 400s at 5k pace. Don’t try to blow up the world on this workouts.
Guys, we are talking about 4-5 x 800. At 10k pace.
This isn’t too much. Most of us do workouts every 3-4 days or so.
Most of us do much greater volume in a non race week 3-4 miles of intervals instead of 2-2.5.
Most of us tend to do something closer to 5k pace instead of at 10k pace.
800m at 10k pace is a non event. It is almost a tempo workout, which is the other alternative workout the week of a race (I would add the 200s there too).
Just to report back, i did 2x200 @mile pace + 3x800 @10k + 2x200 @mile pace on wednesday, race on saturday. I've run 32:19 a solid 26 secs PR, felt strong and in control the whole way.
reed wrote:
4 days before would be okay but 3 is pushing it. 800s at 10k pace for a 32min guy isn't a walk in the park. I would know as a fellow 32min guy
here are some alternatives
8x400 cutting down from 10k pace to 5k pace (78s to 73s)
5x3min at tempo pace or about 5:30/mi with 2min jogs
2x800, 2x400 at 10k pace then 5k pace. at least 200m jogging between reps
basically you just want to freshen up and maintain your weekly rhythm without being tired on race day. something at race pace or a little faster is preferable, but don't do any sprinting or hard strides unless you've been doing those regularly.
Running at a pace for 8% of the time you are able to sustain that pace is easy. If I can eat a chicken for dinner then surely eating 8% of a chicken should be easy.
Great job!
well done bro,smoove got it right
SUPERIOR COACH JS wrote:
No! It`s not good . Too close at that pace ……. It`s like open the oven too early to check if the buns are ready. ;) Instead I advice to just move your legs and get ready by doing 6-8 x 400m at LT-pace (+ maybe 2-3 strides 60-100m at 80% effort)4 days before race day .
Hey JS. Is this the same session you’d prescribe for other races such as 5k or 1500m/800m?
I remember you saying you take the day before a race off so I guess 2 days out and 3 days out from race would be easy days. What would you have your athletes run on those days?
Do not take JS seriously.
Not a College Runner wrote:
Do not take JS seriously.
Why?
Nice. Glad that worked out for you.
Hjálmarr wrote:
Just to report back, i did 2x200 @mile pace + 3x800 @10k + 2x200 @mile pace on wednesday, race on saturday. I've run 32:19 a solid 26 secs PR, felt strong and in control the whole way.