I know this is not everyday for all you slowtwitches, but I need some advice;) We’re having this local 10x1200 meters run in the local park. Some it’s on gravel roads and hard sand, so it’s okay to run on. I’m running the first and 7’th on our team. My speed and such is okay to run like 3.30 I think. But how to run it? Splits and such…? And yes smartasscoach I know I have to put one leg in front of the other.
Should I blast out, and sprint like hell in the beginning or should I save something for the finish? This is not about getting first (or yes after 10th run), it’s about getting the fastest time.!
I forgot to ask about warmup and what to do between to 2 runs (20 mins)…?
If you blast out you’ll likely fade due to a rapid accumulation of lactate. I’d start fast but controlled through 600m, then eval how you feel and if you think you can pick it up w/out blowing do so.
Is the course flat?
I’d try and go out in 1:45, then come back in 1:45 (ie even split it). Try to be at 2:55 for the first 1000m, then just get up on your toes and f*cking sprint for the last 200m.
When you finish just jog lightly for 10 minutes to clear the lactate, then maybe rest/stretch for another 7-8, do a short 2 minute run and go off again. Put on some warm clothes so you don’t cool down (and you won’t have to take long to warm up again).
It’s flat, a little “rolling hill” but I won’t feel it…! But last year I figured out that 1200 meters is much harder than 5000 meters…! All that lactat is nasty.
i think if you positive split your first leg, you will really feel it on your second leg. for that reason, i would go out controlled and even split the first one. just go for it on the second, don’t blow your wad at the start but go out controlled but hard and negative split that one.
Since you are running 2 you should make sure that the first one is as even paced as you can run and don’t worry about kicking at the end. Your first 400m will be a little faster than you “even pace” since you are running first and the rush of the race start will carry you to a faster opening but try to slide into the pace as soon as possible. On the second one run the first 400 steady again and then up the tempo to everything you can sustain for the final 800m (kicking is ok now!). In between I’d make sure that I kept moving. Walk a little after the first one to help recover and then get into some easy jogging and cheer on your team. Do a few easy strides to loosen up the legs so they are ready to hammer the second time around.
My track coach told me to think about the 1200 as three 400’s. This will be hard to visualize on an open course rather than on a track, but I would try to keep the first third a little controlled (but you know you will go out fast), keep the tempo up and stay tough in the middle third, and come home with all you have in the last third.
20 min should allow you to recover. I would jog and stretch, then rest and jog a little to warm up again before the next set.