Devilishly Deceiving Workout
Thanks to @cstrimel for the "favourite running session" contest. Here's my devilishly deceiving workout...
Part of being a coach is seeking out different methods, techniques and sessions. The trouble is there is so much opinion out there it can be hard to work out what is the best thing to do.
The Local Coach Development Programme run by England Athletics for aspiring coaches gave me the opportunity to meet and observe other coaches with plenty of opportunity to ask questions.
This session is one I observed and have since used on myself and my runners. It is surprisingly deceiving!
Looking at the session it doesn't look much:
2 minutes at 1500m pace
2.5 minutes rest (walk back to the start)
1 minutes at 800m pace
2.5 minutes rest (walk back to the start)
0.5 minute "fast and fluid"
Then 4 minutes rest (including walking back to the start) before starting the second set
Repeat for a third set
Who would think just ten minutes and 30 seconds of running would be such a workout?!
The workout is all about pushing out of your comfort zone and into your anaerobic zone.
There isn't quite enough recovery between the efforts to fully relax so each set becomes progressively more challenging.
It's a great session for all abilities as the efforts are all time based, rather than distance so everyone is doing the same session regardless of pace.
I couldn't find an image from this session (I know I've got one somewhere) so this is me at a session led by former GB runner Martin Yelling:
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Nice one! I know all too well how the most innocent looking workouts are usually the toughest!
I love the different reactions the runners give me as the session progresses!
That's quite clever, isn't it, it looks so innocent!
It's strangely fun!
The day has only 23 hours and not 24, do you know why? Because one hour is booked always for running.
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What is a 1500 and 800 pace?
It's the pace you'd run a 1500m race and 800m race, respectively.
The idea is slightly increasing the pace as the effort duration gets shorter.
I understand, but the pace in what time? How does it translate to my normal pace of say 5:30 per KM? Those distances don't add up or do I need to train at maintaining a pace at those distances?I can't see any human doing 1500 meters in 2 minutes or am I missing something here?
My 1500m race pace is about 3:45 per km compared to 4:20 per km for my 10k PB bit everyone will be different.
You're not running the distance of 800 or 1500m in 1 or 2 minutes respectively - just running at that speed for the time. Hope that helps.
I think I understand, I guess you're not constantly hitting that pace, but when you push for it, that's the average speeds you achieve. I guess I'll have to measure what i can do when I push myself.