So today was the first day that I tried targeting the last 200 we should run in our 400 through a 350. My thought was to make the athletes run as long as they would in a quarter, but only stress the last 200. This would allow me to get more reps and give the kids a better idea of what I was looking for.
So for my varsity guys...i told them to run the first 150 in 24 seconds, and that their finish time would be right on what they run their fastest quarter in. it worked like a CHARM!!!! my top two guys came right in at 50 and 51 (their best times this year have been 50.9 and 51.9). they also hit the 150 mark in 24 too.
My jv guys were told to hit the 150 at 25 and finish around 52-55.
My freshmen hit the 150 mark at 27 and finished in the 54-59 range.
We did 4 of these (see workouts below) with 6 mins rest in between each. Towards the last couple, they were having trouble hitting the times, but I was fine with that since they were going slower on the first 150 and hitting the 200 in the time they should be.
Overall...i think it's a great workout for our mid-season timeline, but whether it works or not remains to be seen
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