Favorite Track Workout
38
Member
293 days
Kwschs posted 20 weeks ago.
I dont know about favorite, but this hurts
4 x (8 x 400s') on 1:30
(45 sec rest inbetween each)
20 200's on 15 seconds rest, long stride, no time needed
try it :D
114
Member
682 days
jerallen posted 20 weeks ago.
For IM, take goal marathon pace (say 3:45) and that will be your 800 pace. 6X800 at that pace. 1 minute rest in between.
106
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431 days
rebekahliz posted 20 weeks ago.
I keep it simple: 3x1 mi 5k pace, 6x100 striders.
Di mana ada kemauan, di situ ada jalan (Where there is desire, there is a road). – Indonesian proverb
106
Member
431 days
rebekahliz posted 20 weeks ago.
Kwschs wrote:
I dont know about favorite, but this hurts4 x (8 x 400s') on 1:30
(45 sec rest inbetween each)20 200's on 15 seconds rest, long stride, no time needed
try it :D
Tempting.
Di mana ada kemauan, di situ ada jalan (Where there is desire, there is a road). – Indonesian proverb
2346
Member
1243 days
Triguy98 posted 20 weeks ago.
I love mile repeats, but avoid doing them on the track. Too repetitve. I prefer to measure out a mile long course around an office complex or low traffic loop.
6x goal pace with rest equal to goal time between each rep. 400s and 800s are fun, but dont really help when you are talking about 5ks or more. They help the final kick down the stretch, but thats about it. Mile repeats are where the 5 and 10k performance is at. Instead of pounding your legs with 400s on the track, replace that with barefoot strides and drills on the field. Probably more beneficial.
Life is short. Play hard and get dirty doing it.
920
Member
259 days
TriSooner posted 20 weeks ago.
jerallen wrote:
For IM, take goal marathon pace (say 3:45) and that will be your 800 pace. 6X800 at that pace. 1 minute rest in between.
+1 These are essentially Yasso 800's, which are magnificent in their simplicity and effectiveness. By 3:45 pace*, I think jerallen means your 800 'time:' you do the 800 in 3min 45sec (1:55 per 400 lap?).
*A 3:45 marathon time is an 8:35 per mile pace. If you do that pace over 800 meters, you are only going 2:10 per lap, twice, which isn't exacly speed work. (For reference, an average college men's 400 time is :45.) So, 4:10 800s isn't sufficient speedwork to get someone to a 3:45 marathon.
jerellen's suggestion of 800 in 3min 45sec translates to a 7:32 pace per mile, which is 'speedwork' to condition you for a 8:35 per mile/3:45 marathon. Another example is if you have a marathon goal time of 4 hours, you do the 800's in 4 minutes. Google "Yasso 800" and try them one time. Promise, it is not as easy as it sounds to do repeats of them.
1125
Member
897 days
UFTriGator posted 19 weeks ago.
5x1k @ 5k pace w/200m jog. Off the bike. That'll get you into shape faster than anything. I can't remember how many times I've puked during that workout.
______________________________________________
-Matt
Not fast enough.
114
Member
682 days
jerallen posted 19 weeks ago.
TriSooner wrote:
jerallen wrote:For IM, take goal marathon pace (say 3:45) and that will be your 800 pace. 6X800 at that pace. 1 minute rest in between.+1 These are essentially Yasso 800's, which are magnificent in their simplicity and effectiveness. By 3:45 pace*, I think jerallen means your 800 'time:' you do the 800 in 3min 45sec (1:55 per 400 lap?).
*A 3:45 marathon time is an 8:35 per mile pace. If you do that pace over 800 meters, you are only going 2:10 per lap, twice, which isn't exacly speed work. (For reference, an average college men's 400 time is :45.) So, 4:10 800s isn't sufficient speedwork to get someone to a 3:45 marathon.
jerellen's suggestion of 800 in 3min 45sec translates to a 7:32 pace per mile, which is 'speedwork' to condition you for a 8:35 per mile/3:45 marathon. Another example is if you have a marathon goal time of 4 hours, you do the 800's in 4 minutes. Google "Yasso 800" and try them one time. Promise, it is not as easy as it sounds to do repeats of them.
Yup good catch, I meant 800 time of 3:45. They have really helped with bringing my marathon times down.
830
Member
1400 days
catwood posted 19 weeks ago.
800's
3-6x800 w/ 400 wog (200 walk, 200jog) in between at 5k pace or a little faster depending... ok sometimes a lot faster with a little more recovery when I feel like it.
379
Member
418 days
stewarba posted 19 weeks ago.
wog = walk/jog
I like that!
Great post, I was just wondering the same thing as I transition out of base.
Goals in writing are dreams with deadlines – Brian Tracy
2008 Sprint Tri A race goals
S: 500m in 10:00 – FS Stroke only
B: 22mph avg over course
R: 5K <= 25:00
Place top 50% for my age group
1125
Member
897 days
UFTriGator posted 19 weeks ago.
^You shouldn't be going to the track out of base. You need a good amount of tempo and interval work first. Track work is a good way to get hurt if you're not ready for it.
______________________________________________
-Matt
Not fast enough.
379
Member
418 days
stewarba posted 19 weeks ago.
UFTriGator wrote:
^You shouldn't be going to the track out of base. You need a good amount of tempo and interval work first. Track work is a good way to get hurt if you're not ready for it.
Thanks Trigator, I do have my build phases starting in May, but looking ahead to the speed work. ;-)
Goals in writing are dreams with deadlines – Brian Tracy
2008 Sprint Tri A race goals
S: 500m in 10:00 – FS Stroke only
B: 22mph avg over course
R: 5K <= 25:00
Place top 50% for my age group
46
Member
1528 days
macker posted 19 weeks ago.
I do most of my speedwork on the treadmill - enables me to control the exact pace etc. I use Jack Daniels PHD workouts - he gives you paces based on real life race results for Intervals, Repetitions, Tempo, marathon pace etc.. For Intervals, a good workout is 4 Min at ~5k pace with 3min recovery jog - several sets of these...highly recommend his book for anyone looking to improve running times....
Macker
So what does your favorite track workout look like?