Link to Distance Runners Race Warmups for multiple Races in one meet
Distance wkt Wed: 800/700/700 (2 milers repeat 2 times)
800m: Practice “getting out/getting into position” the first 150m, then settle into “B” goal pace. Speed up the last 100m, but not in an all-out kick - just a nice “fast” 100m. Then 6-8 min recovery.
700m: Start at the 300m hurdle start with a run-in. Then settle into “B” goal pace. Then, with 200m to go, run fast, but nowhere near all out.
Again, just shift gears. Then 6-8 min recovery. Dont be
scared to step up on this one as you have one more rep, but the second one you really do need to speed up in this rep.
700m: This is the crux of the workout. Again, start at the 300m hurdle start and with a run-in groove the pace for 400m. Now you have 300m left and will
try to go fast, faster, fastest in the last 100m/100m/100m. This is a tall order, but I’ve seen numerous athletes do it when they’re fit and ready for a big PR.
Mentally athletes need to be ready to change gears, yet if the watch shows no change in pace each 100m, but the pace of the last 300m was faster than “B”
goal pace, that’s a very good outcome.
800m: Practice “getting out/getting into position” the first 150m, then settle into “B” goal pace. Speed up the last 100m, but not in an all-out kick - just a nice “fast” 100m. Then 6-8 min recovery.
700m: Start at the 300m hurdle start with a run-in. Then settle into “B” goal pace. Then, with 200m to go, run fast, but nowhere near all out.
Again, just shift gears. Then 6-8 min recovery. Dont be
scared to step up on this one as you have one more rep, but the second one you really do need to speed up in this rep.
700m: This is the crux of the workout. Again, start at the 300m hurdle start and with a run-in groove the pace for 400m. Now you have 300m left and will
try to go fast, faster, fastest in the last 100m/100m/100m. This is a tall order, but I’ve seen numerous athletes do it when they’re fit and ready for a big PR.
Mentally athletes need to be ready to change gears, yet if the watch shows no change in pace each 100m, but the pace of the last 300m was faster than “B”
goal pace, that’s a very good outcome.