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    Make miler a workout...

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    AudienceOfOne
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    Make miler a workout...

    Post by AudienceOfOne on Mon Sep 15, 2008 1:27 pm

    i don't know what to do so help me out. i did 7 at just above 7:10 min. pace this morning.

    i need it to be distance(4-6 miles) with some speed thrown in. maybe some surges? idk.

    there's a park near me with a 400m(aprox.) bike path, an 800m loop on a sidewalk, and only one little 50m hill.

    put those creative brains of your to work. i need it by 5 o clock.


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    Re: Make miler a workout...

    Post by runner_dude on Mon Sep 15, 2008 1:59 pm

    2 mile warm up
    2-4 x 800m at tempo pace with short (30s?) recoveries. Alternatively, 2-4x800m at vo2 max pace, with 2-3 minute recoveries.
    2 mile cool down

    hxc
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    Re: Make miler a workout...

    Post by hxc on Mon Sep 15, 2008 7:39 pm

    Do a real fartlek.

    Add in random strides, sprints, uphills, downhills, barrel rolls etc.
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    running_violet
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    Re: Make miler a workout...

    Post by running_violet on Mon Sep 15, 2008 9:24 pm

    ha, barrel rolls.
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    Running With Scissors
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    Re: Make miler a workout...

    Post by Running With Scissors on Mon Sep 15, 2008 9:52 pm

    I know it's after 5 but I would have done this.

    1 mile warm up.
    800 at 2:15
    5 minute rest
    800 at 2:15
    3 minute rest
    1 mile at 5:30
    2 minute rest
    1 mile at 6:30
    1 mile cool.


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    Re: Make miler a workout...

    Post by ButterySmoothStride on Mon Sep 15, 2008 9:56 pm

    Running With Scissors wrote:I know it's after 5 but I would have done this.

    1 mile warm up.
    800 at 2:15
    5 minute rest
    800 at 2:15
    3 minute rest
    1 mile at 5:30
    2 minute rest
    1 mile at 6:30
    1 mile cool.

    5:30 is a good pace for long intervals. 4:30 and 6:30 are not.
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    AudienceOfOne
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    Re: Make miler a workout...

    Post by AudienceOfOne on Tue Sep 16, 2008 6:16 pm

    yesterday i looked at it at 5:15 so i just saw RD's so i did that. it was okay.

    and to RWS, that worout is dumb. why start out with 2:15s and end with a 6:30? and anyway. my 800 PR is 2:19(maybe you were talking about what you would have done?


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    Re: Make miler a workout...

    Post by hxc on Tue Sep 16, 2008 8:13 pm

    Running With Scissors wrote:I know it's after 5 but I would have done this.

    1 mile warm up.
    800 at 2:15
    5 minute rest
    800 at 2:15
    3 minute rest
    1 mile at 5:30
    2 minute rest
    1 mile at 6:30
    1 mile cool.

    What the fuck?

    So pretty much run two 800s at almost 800 race pace, then a fast mile, then a slow mile?

    Why would you even do the 6:30? That's tempo pace....
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    Re: Make miler a workout...

    Post by Running With Scissors on Tue Sep 16, 2008 9:54 pm

    2:15 are slow for me. Well not slow but I can keep 4-5 of them under 2:15 if thats all the workout.
    I don't know how to train. I just run hard. I don't care what I do as long as I beat Trackaholic at districts.


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    alex-likes-running
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    Re: Make miler a workout...

    Post by alex-likes-running on Wed Sep 17, 2008 5:16 am

    Running With Scissors wrote: I don't care what I do as long as I beat Trackaholic at districts.
    have you raced against him before? thats cool your in the same district.

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    Re: Make miler a workout...

    Post by Running With Scissors on Wed Sep 17, 2008 12:11 pm

    alex-likes-running wrote:
    Running With Scissors wrote: I don't care what I do as long as I beat Trackaholic at districts.
    have you raced against him before? thats cool your in the same district.

    I think I raced him last year at districts but that was before I joined RW. I think he beat me but we both did horrible.


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