Right now I am building base at 38 MPW, next week will be 41 and the week after that will be 45 and then a break of about 35 MPW to give my body a rest
, eventually topping out at 50 MPW My p.r was last season which was a 2:07. I had a slew of shin injuries and virtually had NO base during the off season (if anything a maximum of 16 MpW at around 8:15 pace) I finally have some solid base training and I'm injury free and plan on stopping at 50 mpw. Goals for next season include a 51 second open 400m and a 1:53 800m. My questions are these. When should I start incorporating speedwork? October? november? And when I do, what kind should they be? 1,000s? 800's? 600's?
second question is this
what time would I have to hit in a 10x200m with 90 second rests workout during season to indicate what shape in in? I.e sub 2,1:55,1:58,2:04 etc..
thanks