Recovery
is “walk what you run” to a maximum of 400m:
- run 600, walk 400--
- run 500, walk 400
- run 400, walk 400
- run 300, walk 300
- run 200, walk 200
Each
200 meter segment is one second faster than the previous.
This
extensive tempo workout can be classified as a true “lactic acid” or acidosis
tolerance type. If you aren’t hurting by the 300m, you are going too slow. Choose a 400-meter race goal time and follow
that workout. For example, if 56 seconds is your 400 meter race goal, do
a 1:39 600m, followed by a 1:20 500m, followed by a 62 second 400m, followed by
a 45-second 300, followed by a 29-second 200.
6-5-4-3-2 Breakdown
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||||||
200 meter split times
|
||||||
200
|
32
|
31
|
30
|
29
|
28
|
27
|
300
|
33
|
32
|
31
|
30
|
29
|
28
|
400
|
34
|
33
|
32
|
31
|
30
|
29
|
500
|
35
|
34
|
33
|
32
|
31
|
30
|
600
|
36
|
35
|
34
|
33
|
32
|
31
|
Target times
|
||||||
200
|
32
|
31
|
30
|
29
|
28
|
27
|
300
|
49.5
|
48
|
46.5
|
45
|
43.5
|
42
|
400
|
68
|
66
|
64
|
62
|
60
|
58
|
500
|
87.5 (1:27)
|
85
(1:25)
|
82.5 (1:22)
|
80
(1:20)
|
77.5 (1:17)
|
75
(1:15)
|
600
|
108 (1:48)
|
105 (1:45)
|
102 (1:42)
|
99
(1:39)
|
96
(1:36)
|
93
(1:33)
|
400
race goal: :60-61 :58-59 :56-57 :54-55 :52-53 :50-51
We each decided the kind of 400 goal pace we wanted and went from there. Even though I decided o the 55-56 pace, I wound up running a bit slower--more along the lines of the 57-58 pace: 1:42, 1:22, 63.9, 48, 27. I took some of these reps too easy and had too much left in the tank for the 200 as a result. Disappointed, next time I'm coming out gangbusters!
The best part, though? Seeing everyone, running as a team, pushing each other, and hanging out at Starbucks afterwards! Great job, guys!
Fri, 7/17-took off
Thurs, 7/16-ran just two regular Rustin loops for a whopping total of 3.7M.
Wed, 7/15-4.4M
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