I'm an 800/1600 guy in high school. What sort of summer workouts should I be doing for next outdoor season? Right now I just do Tempos and long runs. I don't really know how to run the tempos right tho...
I'm an 800/1600 guy in high school. What sort of summer workouts should I be doing for next outdoor season? Right now I just do Tempos and long runs. I don't really know how to run the tempos right tho...
2 week cycle:
week 1 / workout 1: 4-5mi Tempo at 1600m PR pace + 75 seconds (ex: a 4:30 guy runs 5:45 pace)
week 1 / workout 2: 8-12x30 to 60 sec hill reps with jog down recovery
week 2 / workout 1: 2x2miles at 1600m PR pace + 60 seconds (ex: a 4:30 guy runs 5:30 pace) + 4x200m at mile pace. 90 sec rest between everything
week 2 / workout 2: 8x1k or 8x3min repeats with 1 min rest. at 1600m PR pace + 60 seconds
week 1 / workout 1: 4-5mi Tempo at 1600m PR pace + 75 seconds (ex: a 4:30 guy runs 5:45 pace)
week 1 / workout 2: 8-12x30 to 60 sec hill reps with jog down recovery
week 2 / workout 1: 2x2miles at 1600m PR pace + 60 seconds (ex: a 4:30 guy runs 5:30 pace) + 4x200m at mile pace. 90 sec rest between everything
week 2 / workout 2: 8x1k or 8x3min repeats with 1 min rest. at 1600m PR pace + 60 seconds
Do that for a while and you’ll be pretty good
Just throwing around workouts willy nilly without knowing this guy's training history. What is your weekly milage like, PRs, etc?
Don't overthink it. The best summer training program is the one you're the most consistent at. Get in as much time at/under threshold as you can without hurting yourself, and as much sleep as you can. Maybe throw in some speed development. You won't need the gut-busting specific work until the outdoor season.
Not sure what you mean by "running the tempos right." Tempo is a very broad term, there is no one right or wrong way to run them. It all just depends on what you are trying to train with that workout.
week 1 / workout 1: 4-5mi Tempo at 1600m PR pace + 75 seconds (ex: a 4:30 guy runs 5:45 pace)
week 1 / workout 2: 8-12x30 to 60 sec hill reps with jog down recovery
week 2 / workout 1: 2x2miles at 1600m PR pace + 60 seconds (ex: a 4:30 guy runs 5:30 pace) + 4x200m at mile pace. 90 sec rest between everything
week 2 / workout 2: 8x1k or 8x3min repeats with 1 min rest. at 1600m PR pace + 60 seconds
Do that for a while and you’ll be pretty good
Just throwing around workouts willy nilly without knowing this guy's training history. What is your weekly milage like, PRs, etc?
Don't overthink it. The best summer training program is the one you're the most consistent at.
Buddy, it’s high school off-season 1600 training, it’s not that deep. You say don’t overthink it when this plan was the most basic - don’t over think it plan possible.