Digg! this story.
The last 4 weeks, I have been working with two female high school 1600m runners.
One has dropped 27 seconds and the other 8 seconds off of their time in those 4 weeks.
One did qualify for the state championships.
One of the workouts they did on the treadmill/track, was 3 x 1 minute at 6 min/mile pace treadmill speed, foot speed as indicated by running computer for one was 6:02min/mile pace and the other was 5:45 min/mile pace. 20 minutes after treadmill run, track workout started, with 6 x 200m at 32 second pace and 35 second recovery, after the last 200m they had 5 minutes recovery followed by 1 x 600m at 1:47 for one athlete and 1:51 for the second athlete. The athlete that ran 1:47 went through the 400 in 68 seconds and the athlete that ran 1:51 went through the 400 in 71 seconds
Another workout with speed and strength trainer and treadmill was 8 mph for 2 minutes x 3
as a reminder, one athlete went from 5:22 to 4:55 for 1600m and the other went from 5:22 to 5:14.
Categories:
