This is for competing in a mile or 1500 meter race, and doesn't include base running or additional mileage.
If you could use only one workout for the mile - and repeat it on as many occasions as you wanted through the season - what would it be.
This is for competing in a mile or 1500 meter race, and doesn't include base running or additional mileage.
If you could use only one workout for the mile - and repeat it on as many occasions as you wanted through the season - what would it be.
8 x 400m, 5 x 200m
long run
ladder: 5,4,3,2,1,2,3,4,5 hundred meters. Upcoming distance recovery, run the 5 at 15 pace, the 4 1 second faster, the 3 2 seconds faster the 2 3 seconds faster and the 1 all out. Hard, hard workout, but if you recover well (I'm assuming you don't mean run this everyday..) then nothing worked better for me.
For example, say someone (me...) were training to run 4:00. The workout would be:
500: 80 s
400b
400: 63 s
300b
300: 46 s
200b
200: 29 s
100b
100: 12s ?
200b
200: 29 s
300b
300: 46 s
400b
400: 63 s
500b
500: 80 s.
403 miler wrote:
8 x 400m, 5 x 200m
WINNAR!
Lots of 25 second 200 meter repeats
500 @ mile pace
100 walk/jog recovery
300 @ 1000 pace
4 min jog recovery
repeat 4X\'s
escargot: where'd you get that workout? one of our staples in college was 6-4-3-2-1, with the same style of recovery.
i'd say the workout i'd pick would be..
2 sets of 8x400 @ mile pace, 60 rest. (2 minute rest between sets)
1x 1 mile @ 3:42
lots of 400's at race pace. Guaranteed to make you a lot faster, just ask Zatopek
runny wrote:
lots of 400's at race pace. Guaranteed to make you a lot faster, just ask Zatopek
You might be better to do a workout that blends the energy systems differently
2 mile warm up
4x50 for pure speed
3-4x1000 at 3k pace
4x400 at 1500
4x200 at 800
4 mile cool down will also give you some easy aerobic running
Run this 4x a week and you will have a decent 1500. Of course you might just break down.
My second choice would be something like 10 miles fartlek every day but I don't know if that would count as the same workout. Some days they could do easy runs, some days long intervals, some days speed.
I would do a 5 mile run (same course) every day but change the intensity. Mon & Thur an all out sprint-to-exhaustion start to finish type run.
Tues & Fri a two-mile warm up, then a fast mid mile, and then two more miles of warm-down.
Wed & Sat start slow and run each mile faster than the previous mile.
Sunday, run the 5 miles as slow as you can possibly go and still call it running. Fight to go slower every step of the way.
5x1000 @ CV w/ 200 jog rest + 4x400@ mile pace w/ 400 jog rest
10 miles+ 8-10x100 meter strides at 1600 pace working down to 800 pace.
6X800m- belongs in every phase of training, running a little faster than 3k pace both increases strength and gets you ready to race.
400m runs starting with the first at a pace that you would really like to run for the whole race, then as soon as you feel recovered go again, and so on again and again. The recoveries increase from 1 minute on the first towards 10 on the 6th. Most people can manage about 6 runs like this, but if you rest for 15 mins you should be able to do another two, but they will be hard.
Over time the recoveries improve before the speed does. The numbers stay consistent
a second variant is 45 seconds run at race pace with 45 seconds stand still until you simply cannot run again and maintain the pace. Then rest for 15 minutes and start a second set. When you get good try a third set.
1k @ 3k pace, 100m walk/rest, 300 @ 800 pace, 3min rest and then repeat 2 more times
10 X 400 in 60 or faster, 200 jog in between. Do it till the cows come home.
10 X 400 in 60 or faster, 200 jog in between. Do it till the cows come home.
This is my favorite by far. I did this workout so many times back in the day.
4x800, 90s recovery
600,500,400,300,200
Recovery of 60s,60s,60s, 45s, 45s