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Hi folks, just qualified as a UKA coaching assistant, and looking for some inspiration on track sets to submit to the coach, can anyone advise any good books or websites?
20 times 200 metres (two sets of 10) recovery is set at the same time you run the 200 - eg 30 seconds with 30 seconds recovery, 40 secs off 40 etc - 4 minutes between sets - sounds easy - done correctly it is actually quite hard.
At what pace are you running the 200m? HIIT has 200m with 400m recovery x 6. 30 secs would be flat out sprint for me. No way could I recover and do it again after 30 secs. (though of course I'm not a young male sprinter).
I do do a 30 sec interval session with 30 sec recovery x10 x 2 with similar recovery between sets - usually 400m jog. But it's not a flat out sprint.
Sprint - you were running Beachy yes? How did it go? Are you going to do Goldbeetles marathon?
I've looked at http://www.runningplanet.com/training/10K-interval-training-workouts.html (then ran in the opposite direction hoping no one saw me).
I don't know of any good books or websites. I get training sessions mailed to me from 2 different coaches.
6x1k 200m jog recovery (@ 5 + 3k pace)10x400m 1 min recovery + 5x200m 200m jr
I like 3x3k @ 10k pace 200m float recovery, that's a nice steady set.
Hill reps 3 x 60; 3 x 45; 3 x 30; 3 x15 - jog back to the bottom of the hill backwards for recovery. If you can walk afterward then you didn't try hard enough.
I usually like to do shorter faster sets when I'm not feeling that fit and longer sets when I'm getting close to a target race and am feeling fit.
Cheers folks, giving me some ideas - will bring in a float set or 2, they are a good tester of fitness.
Running a first bleep test tomorrow with a small group which should be interesting