Gonzo Speed Workouts
By Rick Morris
I always look forward to my weekly speed sessions on the track. It feels good to let it all hang out during those fast paced interval sessions. The rule of thumb with interval training is that you should feel tired but exhilarated after a speed session. Normally you don’t want to be complete exhausted after your hard speed sessions. But once in a while it’s not a bad idea to shake things up with a really brutal speed session that leaves you a bit on the trashed side. Gonzo speed workouts can help you break out of plateaus that you hit during training. Be sure to allow for sufficient recovery time after these very hard workouts.
200 Meter Mayhem
This gonzo speed workout is nothing new. Runners have been doing workouts similar to this one for decades. This training run will improve your vVO2 max, running economy and lactate turn point.
- Description – After a thorough warm up, alternate running 200 meters at 800 meter pace and 200 meters at tempo pace. Keep following that routine until you can no longer continue to hold pace and proper running form.
- Pace – Alternating between 200 meters at 800 meter pace and 200 meters at tempo pace.
- Recovery – None
The 5K Kicker
Did you ever notice that the majority of races are won during the final 400 meters or so. The runner that has developed the most effective finishing kick enjoys a great advantage during those all important final strides. This gonzo speed workout is excellent at developing your finishing kick for the 5K distance.
- Description – Run 6 x 600/200 compound sets. Run the first 600 meters at 5K pace and the final 200 meters at sprint pace. Take no recovery within each compound set. Recovery between each set with 2 minutes of complete passive rest.
- Pace – The 600 meters at 5K pace and the 200 meters at sprint pace.
- Recovery – No recovery within each compound set. 2 minutes of passive rest between each compound set.
The 10K Kicker
This gonzo workout is the 10K version of the kicker.
- Description – Run 10 x 800/200 meter compound sets. Run the 800 meters at 10K pace and the 200 meters at sprint pace.
- Pace – The 800 meters at 10K pace and the 200 meters at sprint pace.
- Recovery – No recovery within each compound set. Recovery between each compound set with 2 minutes of passive rest.
10 x 800 Meters Increasing Pace
800 meter repeats is a classic workout that is preformed on tracks every day. This gonzo version takes them to a new level.
- Description – Run 10 x 800 meters. Begin with your first 800 meter repeat at 10K pace. Increase your speed by 2 seconds per 800 for each subsequent 800 meter repeat. If your first 800 meter repeat were in 3:00, your final 800 repeat would be in 2:42
- Pace – The first 800 meter repeat at 10K pace. Increase your pace by 2 seconds per 800 meter repeat for each subsequent repeat.
- Recovery – Rest for 2 minute between each repeat.
5K Goal Pace Repeats
The ideal 5K training run is a 5K race. Unfortunately you can’t race a 5K for every workout. Your body would never recovery. This gonzo training run is the next best thing.
- Description – Run 5 x 1000 meter repeats at 5K pace.
- Pace – 5K race pace
- Recovery – Walk back to the starting line after each repeat. As soon as you reach the starting line begin your next 1000 meter repeat.
10K Goal Pace Repeats
Yep – you guessed it. This is the 10K version of the 5K repeats.
- Description – Run 5 x 2000 meter repeats at 10K race pace.
- Pace – 10K race pace
- Recovery – 2 minutes of rest between each 2000 meter repeat.
4 x 1200/800/400 Compound Sets
This is a gonzo compound set that is excellent for the 10K but can be used for any race distance.
- Description – Run 4 x 1200/800/400 compound sets. Run 1200 meters at 10K pace the 800 meters at 5K pace and the 400 meters at mile pace.
- Pace – 1200 meters at 10K pace, 800 meters at 5K pace and 400 meters at mile pace.
- Recovery – Take no recovery within each compound set. Recovery between each of four compound sets with 3 minutes of complete passive rest.
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