Where Your Dreams Become Reality
You are reporting the following post to the moderators for review and possible removal from the forum|
Poster: Saul Goodman
Subject: RE: beginning mile training program
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.
Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at firstname.lastname@example.org about the post and please include a link to the thread the post is on and what page number/post on that page it is