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Greg Weich – Broomfield HS (Colorado)
20:00 jog warm-up.
2×150, 2×100 strides (progressively faster)
8×500 at 3200 goal pace (alternating rest-100 after odds, 200 after evens)
15:00 jog cool-down, 2×100
I have my 3200 runners do this workout on a Wednesday when they don‘t have a hard 3200 at a Saturday meet. 500’s are quite a bit more difficult than 400’s.
The way the recovery is done it is a better workout when the athletes are in good shape, probably 4-5 weeks before the State Meet. I encourage the athletes to run the same pace as they would in a 400-meter workout, which is a challenge psychologically, particularly with 100 rest after the odd-numbered 500’s. I had a 9:18 elevation 3200 performer (9:00 at sea-level) do this workout, and it looked like this:
85-86 average (68-69 through 400)
This athlete could run 12-16×63-64 second 400’s with 2:00 rest, but 68-69 through 400 with the short rest made this a great workout for him, and I felt I had better data to work with than the 400’s. I estimated he could run under 9:20 after this workout, and give 9:00 a scare at sea-level, which he did.