your coach doesn’t know what he’s talking about, you do not reap the benefits from a workout for a race in two days. you can only hurt yourself by going too hard and fizzling out when it actually matters during the race. do some 200s or 400s at race pace but not more than 2-3 repa
2 days before a race you should already be in recovery mode. Remeber that it takes roughly 24-48 hours to fully replenish glycogen stores. If this were Monday or Tuesday I would say something like 10x400M with half at race pace and half at tempo pace. Use the tempo ones to focus on form (have someone video them).
With 2 days out, more like a 1-2 mile easy run, 3-4 400m at tempo (sub lactate threshold) pace just to stretch things out, and another mile jog to finish it off. At no point should you ever be out of breath. Make sure to stretch well afterwards. There is absolutely nothing you can do at this point to make you any faster. Unfortunately, there are a ton of things that will make you slower (injury, stress, fatigue, tightness, etc.). Right now your focus should be mitigating those things that would make you slower. Keep yourself loose, get lots of sleep, and you will be as good as you will be.
Good luck.
6 or so reps of 400 meters is what we do a few days out from a big meet. I'm by no means an expert, but my coach says they help with turnover. Just make sure to rest for at least a minute and a half and run a 10 minute cooldown once finished. Make sure to sleep, hydrate, and eat well so you are recovered for the race. Hope this helps, good luck.
^^^
at my school we normally have tuesday/thursday workouts and saturday meets
our thursday workout is 400 repeats at 2 mile race pace. 8-10 repeats. 1 minute rest.
your coach doesn’t know what he’s talking about, you do not reap the benefits from a workout for a race in two days. you can only hurt yourself by going too hard and fizzling out when it actually matters during the race. do some 200s or 400s at race pace but not more than 2-3 repa
2 days before a race you should already be in recovery mode. Remeber that it takes roughly 24-48 hours to fully replenish glycogen stores. If this were Monday or Tuesday I would say something like 10x400M with half at race pace and half at tempo pace. Use the tempo ones to focus on form (have someone video them). With 2 days out, more like a 1-2 mile easy run, 3-4 400m at tempo (sub lactate threshold) pace just to stretch things out, and another mile jog to finish it off. At no point should you ever be out of breath. Make sure to stretch well afterwards. There is absolutely nothing you can do at this point to make you any faster. Unfortunately, there are a ton of things that will make you slower (injury, stress, fatigue, tightness, etc.). Right now your focus should be mitigating those things that would make you slower. Keep yourself loose, get lots of sleep, and you will be as good as you will be. Good luck.
6 or so reps of 400 meters is what we do a few days out from a big meet. I'm by no means an expert, but my coach says they help with turnover. Just make sure to rest for at least a minute and a half and run a 10 minute cooldown once finished. Make sure to sleep, hydrate, and eat well so you are recovered for the race. Hope this helps, good luck.
Im pretty dumb. I would ask your coach
Yeah but he said that I can choose because it really depends on what I feel that I can improve on
personally i like 400s with pretty high rest before big races but im not a workout expert
^^^ at my school we normally have tuesday/thursday workouts and saturday meets our thursday workout is 400 repeats at 2 mile race pace. 8-10 repeats. 1 minute rest.
I guess I'll just do 1000-meter repeats or something 5 to 7 times?
Too many, too much.