Sat, 11/16-
Exactly four years ago, I did the following workout:
1. Warm up run
2. Flexibility exercises and Stretching
3. 600-400-200-400-600 (@35 sec per 200) with a 5:00 400m walk between runs
4. cool down
Six weeks later I happened to race to a 2:02 split in the 4x800 at The Armory.
I did the same workout today, except I tacked on 6 x 100 which is what I was supposed to do previously.
600: 34/70/1:46 (Pretty much on pace, but not satisfying); 5:00 min 400m walk
400: 33/68 (like it); 5:00 min 400m walk
200: 31 (enjoy it); 5:00 min 400m walk
400: 32/65 (love it); 5:00 min 400m walk
600: 32/66/1:39 (in love with it); 5:00 min 400m walk
100: 14.6 2 min rest
100: 14.4 2 min rest
100: 14.9 2 min rest
100: 13.6 2 min rest
100: 13.3 2 min rest
100: 13.2 2 min rest
Delvin,
ReplyDeleteI like the sound of this work out. I'm going to try it I'll let you know how I do. I think the 5 min rest provides a good recovery for a high caliber effort for each interval. Thanks for posting ! When ever I need a little push to train, I like to swing by your blog and there I nearly always find something to motivate me. Thanks !!
Glad my blog is helpful. I try to be as specific as possible with distances and times, as this info is usually helpful to me when I reference sources of inspiration and motivation Hope all is well with you and your training. Let me know how the workout goes.
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