Hey, i probably should have put more of background on here. i'm hoping to run 1.55 and a sub 4 1500. Im hoping to start competing around december. Im 21 years old, not at college, been running for 3 years.
Hey, i probably should have put more of background on here. i'm hoping to run 1.55 and a sub 4 1500. Im hoping to start competing around december. Im 21 years old, not at college, been running for 3 years.
bumpity bump bump
did 20x hill sprints yesterday
hills were about 23 seconds in length on average
pool today
what happened to Anbessas first post?
oldsub4:
is there a reason for lifting weights on the days between hard workouts?
Wouldn't that prevent true recovery?
posted this in its own thread, but figured i might get better responses here:
What does this 600m trial equate to in an 800?
I ran 1:24.5. What do you think I could run for an 800 based off of that?
splits were roughly 56pt, 28pt
but also, what would these times equate to:
1:22
1:23
1:25
1:26
1:27
just rough estimates.
Please help out.
Thanks.
Just trying to gauge current 800 and mile fitness just as a benchmark for future workouts, so that I don't start off too quick or too hard.
bump.
anyone?
Some thoughts,
1:46 800, 46 400. Focus on building base in the offseason. Stay off the track at all cost. Alternate 4-6m in the am (m-f). Run 2mi easy warm up before each afternoon session. Do 5 x mile intervals (5min) w/5min rest one day. Do 24x200 repeats one day (30-34 is good)w/100yd jogging recovery- all on grass. Do long 200m+ hill reps (12-16) at 80% one day. Fartlek 4 miles 1 day. Sat off,Run 12-16 miles easy, easy on Sunday. 1 mile warmdown each day. 2 times a week do 3 sets each of high rep low weight training (50 reps 60secs per set)
am miles -25
pm miles 25-30
sun 12-16 = 65+ miles
Always begin any track session during preseason or during season with 2mi warm up and speed build ups.
What does everyone think of my 800m training plan?
M 4 easy/ 7 easy
T 2 warmup, 5 mile tempo ~5:20 pace 2 cd
W 4 easy/ 7 easy
Th 2 warmup,20X100m relaxed sprints 12.0-13.0 seconds 2cd
F 10-12 moderate
S 5 easy/ 2 warmup, 20-30X60m hill sprints with 1 minute recovery, 2 cd
S 2 warmup, 6X1000m roads ~2:50-3:00 2 minutes recovery, 2 cd
also, 2 days/week in the gym generally doing squats, deadlifts etc.
easy=either steady or recovery-going by feel
steady=6:20-6:40 pace, finishing slightly faster if feeling good
recovery=7:10-7:30 pace
I will follow this plan until March or so when I will add in a bit more intensity/pace work.
Gotta read the thread - the answers are within (alright, fine - 1.4 is a good estimate).The only thing I'd like to contribute/add is that I feel like the best example of a distance runner going into "sprint/sitting" mode is Billy Mills' kick to win the '64 Gold.
oh yeeeaaaaaasssss wrote:
What does this 600m trial equate to in an 800?
I ran 1:24.5. What do you think I could run for an 800 based off of that?
splits were roughly 56pt, 28pt
but also, what would these times equate to:
1:22
1:23
1:25
1:26
1:27
Just trying to gauge current 800 and mile fitness just as a benchmark for future workouts, so that I don't start off too quick or too hard.
600m times 1.4 works very well
BUMP
gag's gave a speech on middle distance 800 training thought you guys should check this out if you haven't seen it
outside the box wrote:
BUMP
gag's gave a speech on middle distance 800 training thought you guys should check this out if you haven't seen it
http://www.flotrack.org/videos/coverage/view_video/236090-2009-ustfccca-annual-convention/232117-tuesday-works-with-gags
thanks!
OldSub4..I am currently a college runner and have some questions I would like to ask you. Would you be able to contact me via email?
"Page 1" of this thread doesn't seem to be the real first page:
http://www.letsrun.com/forum/flat_read.php?thread=2669719
Where are the first pages of this excellent thread?
so did anbenessa or whatever ever break 1:50?
OldSub4.
Long time reader, first time contributor.
I've ran 1:50 half-mile but looking to really step up mileage and longer strength workouts this fall. Obviously you advocate inclusion of 200s during base phase, but do you feel that the inclusion of longer tempos will have much of a negative impact on 400m flat speed.
And with the hills you mention. Are these best added in as half a session throughout base phase in addition to a tempo and 5k workout per week? Or one of hill or 200s?
Flecha wrote:
OldSub4.
Long time reader, first time contributor.
I've ran 1:50 half-mile but looking to really step up mileage and longer strength workouts this fall. Obviously you advocate inclusion of 200s during base phase, but do you feel that the inclusion of longer tempos will have much of a negative impact on 400m flat speed.
And with the hills you mention. Are these best added in as half a session throughout base phase in addition to a tempo and 5k workout per week? Or one of hill or 200s?
the 200s during base phase are not to work on your speed, but simply to maintain your speed system...really it is a light set after the tempo or as an extra workout one day...not in place of any of the core tue sat intervals or thur tempo..if you have built a good base this workout should fatigue you at all -- 4*200...like long striders...
My experience is that the tempos will reduce flat out speed in the fall, but once you cut them out in the late spring and do speed endurance you will have improved speed.
hills are something that I think you work in as a full on workout...too demanding otherwise....
So could we use a high volume of 200's say 20 and run them about 40secs and keep the rest short?
it depends what you want out of that work out, that looks like a more modified tempo for sprinter types looking to move up. What OS4 is talking about is speed maintenance in the off season, you have to actually go fast use the ft a/b fibers but not many reps. It is in effect similar to a maintenance weight lifting plan if you're more familiar with that.