Coaches, friendly advisers, wise triathletes -
Please post your favorite track workout dumbed down (if necessary) so that I can remember in my head the whole routine.
Bonus points if it can be done under an hour.
“Twenty quarters in sets of five, 110 jog between the quarters, 440 jog between the sets, 62 to 63 second effort, but no watch as usual.”
…
The last set felt very much like the one before and when, at last, they finished number 20, Cassidy let out a whoop. They had been running very hard for an hour. He looked over at Denton, expecting to see the happy relief which follows a hard workout, but Denton jogged on grimly.
“What now?” Cassidy asked cheerfully, thinking they would perhaps finish with some striders or a mile warmdown.
“Another twenty.”
…
“Bruce, you’re not going to…I mean, this is…” His voice faltered, weak with self-pity and resignation.
“Twenty more, Cass.”
They jogged on quietly. Cassidy felt close to tears, but without shame."
“Bruce. Sixty quarters, Bruce. You can’t be serious. Nobody reccomends that kind of stuff anymore. Arthur Lydiard…”
“Screw Arthur Lydiard.”
easy warm up
8x 20" HARD on 10" rest
easy cool down
.
15 min warm up
4x400 holding 90 sec.
4x400 holding 80 sec.
4x400 holding 70 sec.
1 min rest in between 400’s, 1 lap active recovery after each set of 4
10 min easy