what are some good workouts for the 1600 and 800?
what are some good workouts for the 1600 and 800?
Ive tried this workout,
really helps bring on your speed,
two sets of 6x150 with the 150's in under 20, off 40sec recovery,
2min jog between sets,
try and enjoy
Run goal race pace as far as you can 1 time. Take 3-6 days off.
Repeat.
Repeat Quarters
This question is too vague. You have several different types of workouts for different times of year.
Long run
Threshold runs
VO2Max training (1200s w/1:1 work:rest ratio)
race-specific work (either 12x200 from 800-400 pace w/ 2:00 RI or 4x400 @ pace of the 1st lap of the 800 w/ 5:00 RI.)
There are a billion different types of workouts and a billion different ways to use progression throughout the season.
My favorite workout is a really good one that works on your speed but will also work on your endurance/strength that you will need at the end of the race. It's a pretty tough workout.
20 200's between 8 and 16 meter race pace a gut run 400 to follow
Measure back 50 meters from the start line of the track and 50 meters behind the 200 meter mark, so your cones are both on the opposite sides of the track. Once you finish each 200 you have to keep a slow jog straight over to the cone to start the next set take 20-30 secs to jog over to the cone and start the next interval. After you complete your 20 200's take a 2-3 minute break to get some of the fatigue out of your body. Afrer the 2-3 min break get back on the start line for a gut run 400 it really works on the speed along with the endurance to be able to kick it in at the end of the race.
Base Training (As long as possible)
1. Tempo runs of 20-25 minutes @ 10 seconds per mile slower than 10k pace
2. Long runs of 70-90 minutes (3-4 times a month)
3. Moderate paced runs over hilly courses
4. Lots of easy paced runs of 40-60 minutes
5. 100m striders at 800m goal pace with a full rest (3 minutes) in between
*Avoid doing VO2max (intervals) during your base period!
Intervals and Racing (8-10 weeks)
1. 10 x 400m at 1600 pace with 90 second rest
2. 12 x 200m at 800 pace with 200m rest/jog
3. 6 x 600m at 1600 pace with 120 second rest
4. Keep running lots of long runs and easy paced runs.