Speed Workouts

[Gary]

So when should I do certain speed workouts. In high school we have a
couple different kinds 200-200-400 about 2-4 sets of those, 900 with
300-fast-slow-fast/ 300 slow-fast-slow, 400s about 5 fast with 400
recovery in between, then 1000s which are "sprints", and 100s. When
should I do certain speed workouts and which one. I don't know the
benefit of some. I know the 1000s help build a tolerance to Lactic
Acid, but other than that I'm not too sure.

Thanks Gary

[Patrick Tibbits]

I find a lot of good workouts in Runner's World.

"Gary" <ghl...@hotmail.com> wrote in message
news:1178850016....@y80g2000hsf.googlegroups.com...

[Elflord]

On 2007-05-11, Gary <ghl...@hotmail.com> wrote:
> So when should I do certain speed workouts. In high school we have a
> couple different kinds 200-200-400 about 2-4 sets of those, 900 with
> 300-fast-slow-fast/ 300 slow-fast-slow, 400s about 5 fast with 400
> recovery in between, then 1000s which are "sprints", and 100s. When

I'm not sure what this means. Sprinting by definition is faster than you
can run 1000m. 1000m reps push your VO2 very high, so they are primarily
VO2 max work.

> should I do certain speed workouts and which one. I don't know the
> benefit of some. I know the 1000s help build a tolerance to Lactic
> Acid, but other than that I'm not too sure.

Take a look at Daniels for a good overview -- both in terms of what effect
different workouts have, and for a good explanation of how to go about setting
out a long term training schedule.

Keep in mind that not all workouts specifically target one thing. This is
one place where Daniels tends to over-simplify a bit. Some workouts might
include both longer reps that help with VO2 max, and shorter reps that place
more emphasis on running economy.

Cheers,
--
Elflord

[Charlie Pendejo]

Gary wrote:
> So when should I do certain speed workouts.

Your main focus over the summer should be on easy miles, not
workouts. For the most part you'll be doing the workouts you need in
the fall.

You might want to talk with your coach - does he like to discuss
training issues like this? And again, I suggest reading "summer of
malmo". This is for high school and college students training over
the summer, and the author - who held a few American records for
various distances - knows his stuff: http://www.bunnhill.com/BobHodge/rtp3.htm

[runsrealfast]

I have to agree with everything that has been said so far. HS track
season is basically over. I know in some places (like California) you
can run in a track meet independent of your school through August. Not
knowing what year you are (junior?) I would avoid this. What can
happen is burn out. I experienced this and lost about 5 years of
running that I could have enjoyed (and I was younger, early 20's, and
could have enjoyed success racing) and have since started working my
way back to that same fitness level. One thing that guys I ran with
would do is really enjoy running. Don't worry about trying to get a
lot faster during the summer, increase your miles and build a really
strong base for cross country season. Late August is time to start
worrying about speed again.

John

[Gary]

On May 11, 12:59 am, Charlie Pendejo <Charlie.Pend...@gmail.com>
wrote:

new coach this season... I have no clue who it is. I'm a little
anxious to see what happens but I'll try and be open minded.