So I am a former sprinter retired a year. In september I am racing a mile against a buddy just for a bit of fun. My other friend who is a 1:49 800m guy gave me this program for my first month of training to get in distance shape. What do you guys think?
Keep in mind I have never done distance training before and have never raced over 400m (I am 10.7, 21.5, 48.5)
Mon - morn: slow 15 min recovery run
aft: slow 20 min recovery run
Tues - tempo run 1-2-3-5-3-2-1 mins with 1,1,2,2,1,1 slow run between
wed - same as mon
thurs - 12x1min hill tempo with 1 min slow jogback in between
fri - rest
sat - 12 min tempo run
sun - 50 min long slow run
Thoughts? What pace would you guys do the 12min tempo run (given my sprint pb's and lack of distance pedigree)
I'd be interested to hear what qualifies as 'tempo' to your buddy.
Anyways, I've never coached a sprinter up so take this with a grain of salt.
If I were you, I'd focus on running as much as you possibly can comfortably first and foremost. Maybe in the beginning that's 20min or so a day, but over a month you could probably get up to an average of 45min/day (with one run/week being close to an hour or so). Nothing but easy running and strides for a month to let your body get used to aerobic running (strides to maintain speed/form).
Once you're comfortable running a bunch, over the next few months add things like tempo (which will be difficult on several levels for you - number one finding the right pace, number two dealing with monotony/pacing/different burn than you're used to) and more structured speed work.
A good week in your base might look like
M - medium length easy
T - tempo work
W - medium length run easy
T - short run easy
F - speed work (short fast on the track, hills, etc)
S - medium length run easy
S - long run easy
As for pacing in workouts - all bets are off. Find a track or measured trail for your tempos and start your first workout at ... I don't know 7:00 pace for a few miles. If that feels too easy, go faster the next week. Slow down if too hard. Tempo should be comfortably hard for at least a mile at a time. You can do repeat miles with jog rest or a 3+ miler all at once. Always leave these workouts feeling like you can do 50% more if you needed to.
For speed stuff, you have to change your mentality again. No more full rests. Set a goal to be able to do something like 12x200 but keep the rest under a minute. And jog the rests, no more standing - jog 100m in 45-55 seconds or so) You can probably manage pretty fast for that - Christ, I have no idea, like 32's maybe? Adjust if too easy or too hard, but always try to keep the rest down and moving. And for the love of god, don't kill yourself on the first few - you'll make the rest of your workout a pain.
When you're a month or so away from the race, reduce the frequency and volume of tempo, substitute race-pace specific workouts like 400 reps at mile pace. Maybe throw a 1k time trial in two weeks before the race.
I'm actually interested to hear how this goes. You should update the thread once a week with whatever training you do. and the race results.
Hey thanks this is awesome advice.
My friend says tempo should be at a 170-175 heart rate . But I think my heart just naturally beats faster. I do have a HRM but don't have access to it for a month.
I did the mon-thurs of what my friend gave me. I ran the easy runs pretty slow - have absolutely no idea of pace but could go to the track and figure it out. You say try 7 min miles for tempo? or is this for the easy runs? This seems like probably a good pace for tempo but seems fast for easy runs.
The only thing I have done timed is about a week ago I did 4x 1mile with 3 minute rests on the treadmill at the gym in 6,6,7,7 for the miles. I could have probably done all in 6 minutes but that would have taken me right to the brink.
This was basically the first time I have ever run over 400m at a decent clip.
The 2 tempo runs this week (1-2-3-5-3-2-1 and 12x1min hills) were hard during but as soon as I was done I was barley breathing it was weird. I got fatigued so fast and struggled in the later half of the runs but after it was over I was bouncing around a minute later.
When I did sprint workouts (exp/ 200m 30s rest 200m @ 21.9 + 25.5) I couldn't even stand for like 30 minutes.
Don't worry too much about pace-specific stuff now. Just run. Don't worry about the pace of your runs too much either, just run as fast as you feel comfortable going. You've got until September. Crushing 2-3 workouts per week now (unless you're training to do other stuff like some road 5k's over the summer) is just going to take away from the aerobic work you should be building.
When you do get to workout time...
Heart rate is a great way to measure a proper tempo effort, but you'd do best to figure out your resting and max HR first before just trying to hit a number. It's also confusing because different coaches have different meanings when they say 'tempo'. Not saying one meaning is right and the other is wrong, but most people use 'tempo' to mean a pace or effort over a long, continuous run. The pace/effort has some variance, but can be generalized to something close to:
A pace you can hold for one hour
10 mile race pace
Half marathon pace
85-90% of heart rate reserve [(max HR - resting HR)*(somewhere between .85 and .90) + resting HR]
The specifics aren't earth-shatteringly important, especially for someone in your position. For you, I think it would be easiest to guesstimate your '1 hour' pace (the pace you think you could hold for 1 hour continuously before fatigue makes you stop). Running this pace for 20-40 minutes is great for boosting your aerobic strength. You can do it all at once or break it up into smaller chunks with (very) short rest, but I wouldn't go shorter than 5 minutes at a time. 7:00 pace or just under sounds like a really good starting point for this type of workout for you. Again, you don't want to feel like you're killing yourself, but it should certainly be harder than your easy runs. They will get faster at the same effort level as you get into shape. But keeping the right effort is key.
The workouts you did are fine, but I wouldn't call them tempo personally. Just a standard fartlek and a hill workout.
Bull S**t bro, you a white boy? You never, ran a sub 25/200. Why do whites boys, post like devils?