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Nov 2013
5:32pm, 24 Nov 2013
26,579 posts
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Nellers
So the general principle is higher pace, lower reps and longer recovery, right? But does anyone have any appropriate sessions to use in the run-up to a Mile that would help to sharpen up and get a decent race performance?
(It's not really a proper target race but I've done my last (ad only) Half marathon of the year and my next "proper" race isn't until February so I might as well give the Mid-December Fetch Mile a bit of a go.)
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Nov 2013
5:35pm, 24 Nov 2013
2,191 posts
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Curly45
I did a lot of 200m reps in prep for my last decent mile. Say 8 x 200m with 100m jog recoveries. However, I did them as a long distance runner would (3 miles wu, 6 * 75m acclerations with walk backs, then reps at 1500m pace then 3 mile cd). I suspect if you have the time to dedicate 6-8 weeks to training you might want to approach it from a basic speed development angle rather than a turnover and speed endurance angle 
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Nov 2013
5:39pm, 24 Nov 2013
26,580 posts
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Nellers
It's about 3 weeks actually, Curly. Friday night I did 4 x 400m with long recoveries (5 minutes+) and I certainly did them fast (5.30/mile pace or so with the aim of a sub-6 mile at the end of it) but just running 400m reps is not the most exciting thing. Just wondered what I could do that would add variety.
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Nov 2013
5:51pm, 24 Nov 2013
52,870 posts
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Gobi
10 x 400 off 60
do the pyramid
200 200 jog 400 400 jog 800 800 jog 400 400 jog 200
RUN HARD
try this
1 x 1200 at mile pace rest for 60 seconds run 400 flat out rest for 10 mins and repeat
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Nov 2013
6:09pm, 24 Nov 2013
26,581 posts
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Nellers
10 x 400m off 60 seconds? I was doing 10 x 400m off 1.15 in Half Marathon build-up!
I like that 1200/400 session, though. That sounds like ..............fun? Do I mean fun? I think I mean fun.;-)
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Nov 2013
6:10pm, 24 Nov 2013
26,582 posts
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Nellers
Oh, and thanks, mate.
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Nov 2013
6:55pm, 24 Nov 2013
317 posts
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Johnny Panic
A few sessions we did in the summer, which I pretty much consider to be 1500m sessions:
14 x 400m (or 14 x a minute) off 1 minute.
3 sets of 4x400, off 60 seconds between each of the 4s and a 3 minutes between each set. Should be faster than doing 400s straight through of course.
2x400, 3x300, 4x200, 6xstrides (approx 90m) - 200m jog recoveries (I think) between the reps in each set, then a few minutes between each set - but keep moving on the recoveries.
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Nov 2013
6:56pm, 24 Nov 2013
318 posts
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Johnny Panic
Oh I typed that an hour or so ago, then the internet crashed and Gobi got in while I was cooking tea. We're almost consistent with each other, which is almost reassuring.
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Nov 2013
7:06pm, 24 Nov 2013
52,871 posts
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Gobi
JP - I did coach middle distance track
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Nov 2013
7:34pm, 24 Nov 2013
26,584 posts
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Nellers
I have to say that I'm surprised by the volume in these sessions. I'd expected the volume to drop significantly to allow the quality but 1200m reps are going to take some doing.
Now is it sensible to be running 2 sessions in a week when the other 4 runs are slow, easy runs? Or is that too high a proportion of hard running?
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