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World Success program for everyone - Baumann's run of the week

21:25  24 september  2020
21:25  24 september  2020 Source:   runnersworld.de

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  Erfolgsprogramm für jedermann - Baumanns Lauf der Woche

Run of the week

Thursday, 09/24/2020

Tübingen / Stadium

Last-lap-always-endurance run

I'm reporting from the endurance run, in the middle of my preparation for the 1000 m Test run next week. The last tempo runs were on the program yesterday. And Günni actually got in touch. I haven't heard from him for over a year and thought he went into hiding at the triathlon, but no, he ended up cycling, as he writes. Anyway, the message from him ends with the sentence: "Baumann you are mega-out and so is the pyramid."

With that he means my tempo program. 200, 400, 600, 400, 200 meters fast, that was my training plan. The focus of the program should be the 600 meters. This is the longest distance and should also be the fastest run. Günni, on the other hand, suggested that I should do 200, 400, 200, 400, 600 meters. Put the emphasis of the program on the last run.

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Typical road runner. They go to the start and wait, wait and wait. Suddenly “Hoppela, here comes the last kilometer”, then you accelerate and sprint. It's different as a track runner. Right from the start: on, on, on.

For this reason, the accent was in the middle of the tempo run program. I tried to run the 600 meters faster than the pace I had planned for the 1000 meters. When I have survived the run, the 400 and 200 meters will come. The motto: the last round always works.

conclusion: the program was good. Not outstanding. And over the last two runs I prepare the silence of courtesy. Only rest days will help for the 1000 m run next week.

The goal for the 1000 meters: under 3 minutes.

The following times were planned for this week's tempo program, the pyramid:

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200 meters in 35 seconds (that is a transit time for 2:55 minutes, time over 1000 meters)

400 meters in 70 seconds

600 meters in 1:42 Minutes (this is a round of 68 and would mean 2:50 minutes)

400 meters in 68 seconds

200 meters - open.

Rest between runs 5-6 minutes.

conversion to a time of 4:30 minutes to 1000 meters (passage time 400 meters 1:48 minutes)

200 meters in 53 seconds

400 meters in 1:46 minutes

600 meters in 2:36 minutes

400 meters in 1: 46 minutes

200 meters open

Conversions to a time from 5 minutes to 1000 meters (the times should be a common thread. Please run according to your feelings!)

200 meters in 59 seconds

400 meters in 1:58 minutes

600 meters in 2:54 minutes

400 meters in 1:58 minutes

200 meters open

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