Track season is two months away and want to start training for the 1600 and 3200. My pr in the 1600 is 4:49 and 3200 is 10:20 last Year. I don't know how to start my training and how to keep my training consistent. I want to drop to a 4:30 in the 1600 and 9:45 in the 3200. Help me please. Also leave your email if you want me to text you.
Running is my choice
How many miles per week?
Run decent basic mileage (for you), forget trying to be sharp in the start of the season. 2 months goes by soon, you need to focus on base training. Weekly hill sprints incl. some w/u drills and general strength, easy mileage, a weekly progression run (sub-LT), some strides in the end of an easy run and a long run (sometimes if feel like it increase the pace in the end). If I suggest anything faster workouts you´ll probably overdo the intensity and /or doo too much per workout for your weak aerobic base, and either way those workouts are also taking away from the work that you need to maximize now, building a solid base in a short time frame. In the end of this base phase, you can do a 3-5k time trial, maybe also a 400-1000m TT (these won´t go well, these are rust busters) to sharpen up just a little and then continue getting fitter by racing, while maintaining the work above. Just cut the mileage a bit but keep the weekly longish easy run throughout the season, preferably the day after a race.
U.N.O. wrote:
Weekly hill sprints incl. some w/u drills and general strength, easy mileage, a weekly progression run (sub-LT), some strides in the end of an easy run and a long run (sometimes if feel like it increase the pace in the end).
When you say "sub-LT," you mean slower than lactate threshold pace at the end, right?
Thanks.