Throwback Thursday II

remember windpants?

remember windpants?

I was going to do a shoe review today but I forgot to weigh them on my scale! I guess that will have to wait until tomorrow. Instead, I’m doing a throwback Thursday workout! This was my favorite workout in high school. I think it is a great way to get ready for a 5k or a 10k – and I even do something similar in my marathon training. Let’s get to it!

– 2 miles warmup
– 1600m at 90% effort
– 400m easy
– 1200m at 90% effort
– 400m easy
– 800m at 90% effort
– 400m easy
– 400m at 90% effort
– 400m easy
– 1.5 miles cooldown

7 miles total including 2.5 miles at 90% effort

Why is this a good workout?

It gets in 2.5 miles at a very good effort.

What makes this better than other workouts?

It’s fairly quick because it is only seven miles total and it’s easier than other workouts because the hardest parts are at the beginning of the set.

Isn’t that cheating?

Yes! Okay, not really. I think it’s useful to run it this way – if you did the set in the opposite order, you wouldn’t run as hard on the 400m and 800m and your form would end up being lousy on the 1600m! By doing it the way I listed above, you really can do a 90% effort on each and still finish with good form. Plus, ending with a solid 400m is a confidence booster; ending with a deteriorating mile is not.

How can this be modified for marathon training?

There are several modifications you can make. You can go back up the ladder – doing the mirror image of the workout above. If you don’t want to do that, you can simply do a second set. And if you don’t want to do that, you can double the distances (3200m, 2400m, 1600m, 800m – with 800m easy in between each rep). Any one of these variations will be extremely effective in preparing you for a marathon.

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8 Responses to Throwback Thursday II

  1. I will try this workout. I never got the xx% effort thing.. Do you base it on speed? Heart rate?

    • Jason says:

      Good question! For me, it’s not an exact science. I’d say a 100% effort would be so hard that you’d really only be able to do one rep – the mile for instance – and you wouldn’t even be able to jog a recovery lap for several minutes. It looks like your 10k pace is a little over 7:00/mile, which is great! That means you can probably run one mile by itself around 6:15-6:20. So for this workout, I think your splits would be approximately 6:35 for 1600m, 4:50 for 1200m, 3:15 for 800m and 1:30 or faster for 400m. I’m just guessing based on that 10k time but give it a try and let me know how it goes!

  2. run100run says:

    i would love for you to follow my running journey run100run.wordpress.com

  3. Are you telling me my windpants aren’t cool anymore?

    p.s. adding that workout to ones I want to try.

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