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Exercises Movements, technique & proper execution

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Old 04-19-2010, 11:56 AM   #1
Matthew Reilly
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600m

What is the best way for me to improve my 600m run time? I haven't tested myself in a while, but I probably run it in about 1min 40s. I would like to get below 1:35 for a fitness test that I have to take in a few months. Should I just be running lots of 600m intervals? Any suggestions?
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Old 04-19-2010, 12:05 PM   #2
Chris Walls
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Re: 600m

I would say a bunch of intervals from 100, 200, 400, 600, 800...
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Old 04-19-2010, 12:36 PM   #3
Lawrence "Bo" Boland III
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Re: 600m

I'm with Chris. Do your normal WODs and supplement with 6x100, 4x400, 4x800... etc. Mix it up.
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Old 04-19-2010, 12:51 PM   #4
Matthew Reilly
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Re: 600m

Thanks for the replies. I'll start doing some intervals after my WODs. Also, what are some exercises that will help improve my standing long jump? I'm assuming the O lifts will help with explosiveness. Any other suggestions?
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Old 04-19-2010, 01:05 PM   #5
Jamie J. Skibicki
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Re: 600m

Squats and practice
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Old 04-19-2010, 08:45 PM   #6
Andrew Breyer
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Re: 600m

Quote:
Originally Posted by Jamie J. Skibicki View Post
Squats and practice
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Old 04-22-2010, 10:21 AM   #7
John Casey
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Re: 600m

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Originally Posted by Jamie J. Skibicki View Post
Squats and practice
Yes.

Also, go to your local track and do your practice inside the sand pit. I don't mean to start at the board and jump into the pit. Start inside the pit with your feet slightly buried and practice your standing broad jump that way.
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Old 04-24-2010, 04:38 PM   #8
Samuel Hughes
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Re: 600m

When i ran middle distance competitively, we usually trained at 1.25-1.5x the competitive distance. So if you have the top end to make 1:40 (which I would guess you do) a simple way to train is 4x800. Work on those time, aim for like 2:10-2:20 for each. If you can get there, 600m will feel like nothing.
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Old 04-25-2010, 12:56 PM   #9
Matthew Reilly
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Re: 600m

Thanks for the replies! I have one more question. What is a good way to improve my top end speed?
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Old 04-26-2010, 12:55 PM   #10
Robert Keefe
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Re: 600m

What Chris said intervals preferably longer than what your going to improve. 800-1000

A Good WOD would be 1x1000, 2x800, 4x400.
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