Wednesday August 3rd
22.08.03
INTENDED STIMULUS
Aerobic-based workout that teaches athletes how to pace appropriately.
Finish the 800-m runs in 3:30-4:30.
Finish the 400-m runs to 1:30-2:30.
Rest with any remaining time in the 5:00 or 3:00 clock.
Athletes should have at least :30 to rest before starting the next interval.
RX
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
LEVEL 2
Every 5:00 x 3 rounds:
600-m run
then…
Every 3:00 x 5 rounds:
400-m run
LEVEL 1
Every 5:00 x 3 rounds:
500-m run
then…
Every 3:00 x 5 rounds:
300-m run
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch
WHITE BOARD BRIEF
Target time | Sub 4:30 for the 800-m run, sub 2:30 for the 400-m run.
Athletes should try to finish the 800-m run in 4:30 or less each round. Ideally, they’re finishing the first interval in 4:15 or less. Some of your better athletes will finish in under 3:30.
The 400-m run should take 2:30 or less. Your faster runners will finish in under 1:45 each time.
Athletes should be working at submaximal paces, not pushing their absolute hardest during any of the runs. For example: an athlete who has the potential to run in the 800-m run at an all-out effort in 3:00 should leave a little gas in the tank and attempt to perform a 3:30 800-m run for all 3 rounds. If the athlete ran that 3:00 800-m run in the first round, it’s likely that they would get slower and slower each round. In doing so, the athlete is teaching themselves proper pacing strategies, and their overall pace will suffer over the next 7 rounds so that they won’t gain much out of the workouts.
