Where Your Dreams Become Reality
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Subject: RE: Analyze this workout
3/26 - 4/1
Things going well so far. Starting to transition most of the guys to stuff that is a little more race specific. We originally had a dual meet scheduled for wed, which was moved to friday, which was then cancelled due to the host school being unable to get their track dried out. The week was a little disjointed and I think my mid d guys ended up training a little too hard. Next week is a dual against a team that is pretty weak, then we go on spring break. During that time, I'll take some of my better guys to a distance carnival up in Sacramento.
Mid D guys (5 guys in the 2:06-2:09 range)
Mon: 5 x 250 @ faster than 800 race pace, 2-3 min recovery.
Tue: 6 mile run with 6-9 pick ups of 1-2 min. Easy striding on the pick ups.
Wed: 6 x 800 @ 2:55-3:00 with 1 min recovery
Thu: Easy 3 miles, stride 3 x 150 (anticipating meet)
Fri: No meet, 3 x 4 x 200 @ slightly slower than 800m rp. 30 seconds between reps, 4-5 min between sets.
Sat: 5 miles easy
Sun: By feel, off or easy.
Distance Guys (guys in the 10:15-10:30 range)
Mon: 2 x 300 @ mp, 800 @ 2m pace, 4 x 300 @ mp, 800 @ 2m pace, 2 x 300 @ mp
Tue: 8 miles easy
Wed: 6 x 800 with the mid d guys, they were feeling tired, so they just ran 2:55-3:00 with the mid d guys.
Thu: 4 miles easy
Fri: 16 x 200 @ goal mile pace, 30 seconds recovery.
Sat: 7-8 easy
Sun: by feel, off or easy.
Overall, probably a little too much intensity this week. I'll back it off a bit next week and take the volume back up for a week or two.
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