Thursday, January 16, 2014

What is your favorite track workout?

You can also add your toughest track workout which you think has really helped with improving your track times.  Is the workout for 800m.?  1600m.? 3200m.?

Feel free to comment below.  


Coach Tim said...

My favorite workout to do from my college 800m days, the "Power half-hour": 15x400m at VO2 max interval pace, starting every 2-mins. My pace at the time was about 75 seconds. You get into a zone where they just click by and it doesn't even feel hard.

My least favorite workout was "The Dragon": 3x600, crossing the quarter at 93% of your 400m best. 10-15 minutes rest in between. In years of trying, I never managed to slay the dragon. In my entire career, it was the only workout I couldn't complete.

I'll usually give my high schoolers one attempt at the power half-hour in the late mid-season, adjusted to their level of fitness. I've had one 800m runner slay the dragon (it was his least favorite workout too), but it rarely fits in the season plan.

Albert Caruana said...

Great first post. Any others?

Anonymous said...

3 sets of 20 x 400 in 62-63. Took a 400 jog between sets of 5. It was brutal, peed blood after and slept for days barely making it out of bed for my runs.

Anonymous said...

The last time I did track workouts was 30 years ago.
My favorite is boring compared to the first two responders.
My favorite was 10x400 with a 400 recovery. 90% effort.
Next favorite 5X1600 with a slow 400 recovery. (Marathon training) Pace was 50 seconds faster than marathon pace.

Steve Palladino said...

Forget my favorite. I once saw Lee Evans do 4x500 in a workout on the CSM track. He'd go through the 400 in 54-55, and then accelerate/sprint the last 100. 300 walk recovery interval. Sweetness!

Steve Palladino said...

PS - for the younger readers, if you don't know Lee Evans, please Google Lee Evans 400m.

hank said...

Lee Evans workouts (from coach Stan Dowell) can be found here:

Work Out


Kristen Dowell said...

Stanley L. Dowell
Jan. 23rd, 1930 - Jan. 29th, 2018, Foley, AL
(Former resident of San Jose, CA)

Stan L. Dowell passed away January 29th, 2018 at his residence in Foley, Alabama. He was born in Williams, California on January 23rd, 1930, and raised in Woodland, California where he graduated from Woodland High School. He served in the army during the Korean war at Schofield Barracks in Oahu, Hawaii, where he trained and competed with the boxing squad. He graduated from San Jose State University with a Commercial Art degree and a minor in Physical Education. He met his wife Dorothy Plumbe of Santa Cruz, California at San Jose State University and they married in 1960. They celebrated their 58th wedding anniversary before his passing.

Stan contributed thirty years of his life teaching in the San Jose East Side Unified School district. He taught art in his early career, and later focused on Physical Education and his passion, coaching track and field. He was awarded California High School Coach of the Year and runner-up for National High School Coach of the Year. He retired from teaching in 1989, yet continued to coach, coaching Saudi Arabia’s National track team and traveling the world. Stan finished his coaching career at the University of Southern Alabama. He continued to paint and draw and show his art throughout his life. Depictions of the early American West was his love.

His passion for life, track, and art touched many lives and he mentored students to art awards and track scholarships. He produced two olympic gold medalists who have been lifetime friends: Lee Evans in the Mexico 1968 Games and Andre Phillips in the Seoul 1988 Games. Many will remember Stan for his colorful language and slogans, “There’s no such thing as luck, only hard work!” and “Conditioning breeds Confidence!”

He is survived by his wife Dorothy Dowell and their four children Stan R. Dowell, Shawn Ebert, Karen Keller, and Kristen Dowell.

A memorial is being held to celebrate his life in San Jose History Park at the Empire Firehouse located at 635 Phelan Avenue in San Jose, California on Saturday, March 10th from 1:00 pm to 3:00 pm.

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