Run-Down Forums

Hammer · Posted: Fri Jan 25, 2002 1:38 pm Post subject:

What is your Favorite workout? Why do you like it?

My fav.: "5k Billboard"

7X800m @ 5k pace w/1min. jog recovery.

I do this workout once a month to test progress. I prepare for it (sleep, eat, mentally) like it is a race, but I stay within my goal times. I feel if I can run this workout sucessfully (@ goal pace), 1 month before my goal race, I am ready to race Fast!!!

Guest · Posted: Sat Jan 26, 2002 8:24 am Post subject:

5 x's 800 metres @ a pace you could not sustain for more than 6 minutes,with 3 min recovery intervals.

Dan · Posted: Sat Jan 26, 2002 6:32 pm Post subject:

Hmm, without specifying what race distance the workout(s) should be in preparation for, this discussion seems a bit frivolous...

Dan

Guest · Posted: Sun Jan 27, 2002 11:44 am Post subject:

yo Dan,
Just your fav.

Dan · Posted: Mon Jan 28, 2002 8:41 pm Post subject:

I don't see how that's possible without specifying the event the favorite workout should be for.

Dan

Guest · Posted: Wed Jan 30, 2002 8:02 am Post subject:

It's just a workout,I guess,that you look forward to,or dread,that gives a huge payoff in fitness-performance,or one that you love.I look forward to and love every run.Of course,Dan,you are right in a way.I could also say that a 15 mile mountain run is my favorite workout,or long tempo through the woods.It doesn't have to be for an event though.

Shaun Fox · Posted: Wed Jan 30, 2002 8:13 am Post subject:

My favourite workout is 3 x 1mile reps with 3mins rest in between.

Dan · Posted: Wed Jan 30, 2002 11:01 pm Post subject:

In the most general terms, I guess I would say 400m repeats. By varying the pace, volume, and recovery period, you can easily develop a great workout for a wide range of events.

Dan

eddie · Water Boy Joined: 30 Jan 2002 Posts: 10

My favorite session is 5,4,3,2,1 with a reduction on rec
Worst session 10x400 with 30 sec rec prue pain

Dan · Posted: Thu Jan 31, 2002 7:11 pm Post subject:

That short of a recovery on that many 400's definitely would be painful, especially if not broken up into sets. Are you able to maintain anything resembling a race pace?

Dan

eddie · Water Boy Joined: 30 Jan 2002 Posts: 10

No where near race pace. Me personally i look to run a ave of 68's. The problem is the session is more mental you have to be able to focus all the time and block out the pain. Others in the group range from 64's up.
I have the same coach who use to train Steve Crabb and his best ever session of this was ave 60.1 and he ran 3.33.

Hammer · Posted: Fri Feb 01, 2002 7:47 am Post subject:

I like that 5,4,3,2,1 workout. What pace do you run the intervals at? When I do that workout I stay at LT pace and then give myself 1 min. rec. between sets. (Cruise Intervals) I use that workout in the winter when I am in a transition phase.

eddie · Water Boy Joined: 30 Jan 2002 Posts: 10

The runs are usually done at 80%. With recovery decreasing down from 8mins down to 90 sec between the 200 and the 100.

we'd look to run the following times
500 - 68 - 70 rec 8min
400 - 52 - 54 rec 6 mins
300 - 37 - 39 rec 4 min
200 - 24 - 26 rec 90sec
100 - 11 - 12

Hammer · Posted: Mon Feb 04, 2002 7:25 am Post subject:

The workout I was talking about was more of a fartlek:

5 min @ LT (1 min rec)
4 min @ LT (1 min rec) and so on.

But I like your workout as well.

Dan · Posted: Tue Feb 05, 2002 10:14 am Post subject:

Eddie, what event do you use that workout for? 800/1500?

Dan

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